Welcome back to Everyday Beast. I’m Rob Smith, and today we have something very special for you in our post-workout meal. It’s a ribeye with a twist. But as you know, before we can get to that recipe, we have to put some time in at the gym.
We have a hamstring and back workout today. We’re going to start with some stiff-legged deadlifts, move on to seated leg curls, then a wide grip pull-up, a lat pull-down, a seated row machine, then we’re going to finish it off with some back extensions. Let’s get this party started.
Stiff-Legged Dumbbell Deadlift
Also called Romanian deadlifts, stiff-legged deadlifts are a great exercise to target and isolate the hamstrings. You’ll want to keep your legs straight but not locked out on these deadlifts. Hinge at the hips to lower the weight down to mid-shins, or as far as you can go while keeping your back straight. Keep your weight in your heels and squeeze through the back of your legs as you come up.
Seated Leg Curl
Make sure your knees are even with the pivot point as you get into position for the seated leg curl. Keep your core tight and your back straight as you curl the weight back with your heels. Pause at the bottom, then slowly lower the weight back up.
For a wide-grip pull-up, grab the bar slightly wider than shoulder-width. Focus on pulling your shoulders down and back as you pull your body up to the bar. This will engage your back muscles. If you cannot do full pull-ups, use a band or a machine to assist you.
Wide-Grip Lat Pull-Down
As with the pull-ups, grab the bar slightly wider than shoulder-width for these lat pull-downs. Keep your core engaged and your back straight as you exhale and pull the bar down to your chest. Make sure your shoulders stay down and back and your chest is up as you squeeze your elbows in to engage your back. Pause, then raise the bar back up with control.
Depending on the machine, you might have your feet up or down on this exercise. Either way, keep your back straight and your core engaged as you squeeze your shoulder blades together and pull the handles back. Avoid swinging your upper body as you lift the weight. Pause briefly with your shoulder blades squeezed together, then slowly extend your arms back to the starting position.
If your gym does not have a back extension machine, you can hang your torso off the end of a bench or use a ball. Make sure you engage your glutes and use your core to lift your body up. You’ll feel this in the muscles in your back. Use a plate if you want to add extra weight, and remember to keep your abs engaged to protect your lower back as you perform the exercise.
I used a ketogenic diet while preparing for a show, and it’s the leanest I ever got in my life. A ketogenic diet is a high-fat diet, with a minimal amount of protein and very little carbs. There’s a lot of things that you don’t typically have in your meal prep that a ketogenic diet allows you to have. Your meal prep becomes a little bit more fun, because hey, you can have hot wings with a sauce that has a butter base. For someone who is a hard-gainer, it might be a good option to try. I think today that there are a lot resources out there that say “eat this, don’t eat this,” “work out here, work out there,” but the reality is if you just take the time to figure out what your body needs, you can create a lot of variety in your workouts, and some delicious meals, too.
That’s a wrap for the gym—let’s head to the kitchen!
heavy whipping cream
parmesan cheese, grated
- Let the ribeye sit out for 10-20 minutes to come to room temperature so when it hits the hot pan it starts cooking right away. Preheat a pan on medium-high heat.
- Bring water to a boil in your steamer. Place another pan on medium heat and add the chopped bacon to cook and render the fat.
- Rub olive oil on both sides of the ribeye and season with salt and pepper.
- Place seasoned ribeye in the preheated pan—you should hear a sizzle when the meat hits the hot surface. Cook for 3-5 minutes on each side to desired doneness. Once cooked, remove the pan from heat and allow the ribeye to rest for about 10 minutes.
- Once the water is boiling, place swiss chard in steamer basket. Cook 1-2 minutes until softened, then remove from heat and drain.
- Add mushrooms to the bacon to cook. Once the mushrooms have browned on both sides, add the whipping cream and simmer for a minute before adding the cream cheese. Finally, add the Parmesan cheese and stir to combine as the cheese melts, seasoning with salt and pepper. Once sauce comes together, remove from heat
- Divide the ribeye and swiss chard between two plates and drizzle with homemade bacon alfredo sauce.
So, there you have it! We hit our back and hamstrings today and made a delicious post-workout meal. We added some swiss chard to the menu, made a delicious keto alfredo sauce with bacon, and seared our ribeye steak to perfection. This meal is perfect for your post-workout recovery. Since you made everything in it, you know it’s clean and healthy and good.