Mince Your Way to Lean Mass
IF YOU WANT TO LOOK CUT, PICK UP A CLEAVER. THIS DIY MINCE BEATS THE STORE-BOUGHT STUFF FOR FLAVOUR AND BENEFITS
500G FILLET STEAK 500G RUMP STEAK 1TBSP BONE MARROW 4 MIXED-GRAIN BUNS 4 RASHERS STREAKY BACON RED ONION AND TOMATO
A burger made from cheap offcuts and gristle can be as offensive to the palate as it is oppositional to your gym goals. Generally, this includes anything you’ll find in a supermarket freezer, so for a superior patty, you need to make it yourself. Mincing your own means more texture and flavour, plus leucine, which triggers the mTOR pathways that control the use of energy to increase muscle growth in your arms.
On a wooden board, halve the steaks a few times with a cleaver, then vigorously chop, working your forearms in the kitchen equivalent of a high rep, low resistance workout. When the meat is minced, mix in the marrow by hand. Make four patties and whack them on a smoking pan for two minutes each side. No need for oil: the meat releases its own fat. Slide onto buns and top with bacon and salad. “High-GI bread releases insulin, which enhances muscle repair and, in turn, definition,” says nutritionist Drew Price. Your arms will soon look as lean and beefy as your dinner.