Carlo Filippone is an expert chef and world-class bodybuilder. Like Frank Sinatra and Jon Bon Jovi (other famous Italians), Carlo hails from the Garden State, New Jersey. Mr Filippone earned IFBB Pro status in 2007, when he followed up his welterweight class win at the North American Championships with a dominant victory in the same class at the NPC Nationals. Carlo owns and operates 2 restaurants (located inside gyms) geared toward bodybuilders, called “Carlo Filippone’s Healthy Muscle Meals Café”. His future plans include expanding to a broader audience, with “Carlo Filippone’s Healthy Meals Café”.

As a new IFBB pro bodybuilder, chef and restaurant entrepreneur, it is my privilege to contribute to PUMPED Magazine. After 20 years of restaurant experience and 15 years of competitive bodybuilding, my moniker has become the “MuscleChef.” My goal is to provide you with great recipes that will change the way you perceive and experience the typical bodybuilding diet.

How does working in a kitchen and lifting weights translate to writing a column for a bodybuilding magazine? Well, sometimes if you do something long enough, you can develop a level of proficiency to experience success. I was already cooking at age 11, been weight lifting since age 19…I’ve put in the time and been blessed with the opportunity to excel at both.

During my 15 years of competing and contest prep, I’ve enjoyed the challenges of getting in shape and watching my body improve. Learning so much about food combinations and preparation, I’ve found a way to make diets (that were previously unbearable) not only painless, but delicious and enjoyable. I observed and tried (temporarily) the traditional bodybuilding diet…I knew there had to be a better way.

Most bodybuilders, or anyone trying to get in better shape, usually equate dieting with suffering and deprivation. That’s because many people have implemented that Spartan approach with reasonable success. But, I’m here to tell you, that’s not the only way.

I’ve gotten in the best shape of my life, and maintained my conditioning eating the creative and delicious meals I prepare.

I had the advantage of a lifetime accumulation of “kitchen and food” knowledge, so I never fell into the trap of off-season binging and pre-contest restriction/suffering. I was eating well year-round, there was never a need for drastic changes. When I tell you, it’s not only possible, but guaranteed, you can get in shape eating my recipes…it’s not ego or arrogance speaking…it’s years of evidence. I eat this way and countless bodybuilders who eat at my restaurant are living proof that this approach results in a leaner, more muscular physique. (Many purchase all their meals from me, twice a week…so they have a constant, fresh supply in the fridge or freezer).

Dieting is bad enough, but when all you eat is dry, bland, tasteless food—while you’re experiencing all kinds of stress from training, work, relationships—insanity is just around the corner. But, until I can expand beyond my 2 current locations, unless you’re in the New Jersey area, I can’t cook for you. (But I’m looking into the possibility of shipping frozen pre-cooked meals, so stay tuned for updates). You can, however, cook for yourself. You don’t need any great skill or cooking experience. The recipes are fairly simple and the learning curve is steep. Progressing from a complete beginner to a decent “chef” can happen in the first couple weeks.

When you started training, it took a little while to become familiar with using the equipment and completing workouts. In a short time, though, you developed a good working knowledge that continues to evolve. It’s the same with cooking. Initially, it may seem like too much work and time spent. But after trying it (and succeeding) a few times, you’ll see how easy it can be. Just think of it as an investment in your physique.

You didn’t quit training after your 1st workout left you exhausted and excruciatingly sore in the following days. That fatigue and paralyzing soreness soon went away, even as you trained harder in subsequent workouts. It might take you a couple of attempts to make the recipes work for you. You may not immediately produce a gourmet delicacy. But rest assured, in short order, your own cooking will amaze you.

Listen, even though I’m a chef, I know it’s hard to cook every meal. But if you’re really serious about “feeding your machine”, you need to devote a little time to food preparation. It makes perfect sense to devote a fraction of the amount of time, (compared to how much you spend training each week) to provide “high octane” fuel to keep your “machine” performing optimally. You wouldn’t supercharge a race car, spend countless hours fine-tuning it every day, then fill the tank with “regular” and expect high performance?

Treat your body with respect, feed it what it needs and your body will reward you with instant and lasting change, for the better.

I create recipes you can cook for immediate consumption, but can also be saved for later meals. This translates into each cooking session delivering multiple meals.

Here are 2 of the many great recipes to come! These are the exact meals I prepared. I even took the pictures myself…but I didn’t get the opportunity to enjoy them, because paying customers were impatiently awaiting to “consume with intensity”. I recommend you follow the recipes, but if there are certain spices or vegetables you don’t like, feel free to make substitutions. As long as you’re making the effort, and taking real interest in the food you eat, you’ll benefit from this approach.

The first recipe is a great post-workout meal. Tri-color pasta (or whole wheat), with chicken chunks, asparagus and sun dried tomatoes. With lots of quality complex carbohydrates and plenty of protein, it will not only help you recuperate from your workouts, but satisfy your palate as well!

Tri-Color Pasta (or whole wheat), with chicken chunks, asparagus and sun dried tomatoes Nutritional Info: (per serving) Calories: 601 Protein: 40 grams Carbohydrates: 63 grams Fats: 21 grams

Ingredients: (makes 2 servings) 1/2 pound (8 oz) tri-color or whole wheat pasta, cooked, drained 12 oz grilled chicken breasts, cut into 1” cubes 1 cup (about 8 stalks) fresh asparagus, steamed and cut into 1” pieces 4 pieces of sun dried tomato, chopped coarsely 3 tablespoons of extra virgin olive oil 1/2 teaspoon fresh chopped mint leaves 1/2 teaspoon fresh chopped basil 1/2 teaspoon fresh chopped parsley Sea Salt (to taste) Pepper (to taste) 1 teaspoon red wine vinegar 1 chopped garlic clove (chopped very fine)

Method:
After preparing your pasta, grilled chicken and asparagus, combine all the ingredients in a large mixing bowl. Toss, making sure that the pasta is evenly coated with the olive oil and vinegar. Serve immediately or chilled at a later time. If you choose to serve this dish chilled, strain and chill the pasta by running it under cold water for a minute or two, then strain till all the water is removed. I’ve used 12 ounces of grilled chicken, but you can always increase that amount if you feel you need a bit of extra protein!

My next recipe, (Potato & Egg White Frittata) is not only a fantastic breakfast treat, it’s great anytime! At my house, breakfast is served 24 hrs a day. As a matter of fact, when I diet for a competition, I crave breakfast foods the most. This frittata really hits the spot! You can make several of them at a time and store in the refrigerator. You can actually eat them cold or even at room temperature. Of course, fresh out of the oven is always nice.

Potato & Egg White Frittata	Ingredients: (makes 1 servings) 1 8 oz. potato (steamed and cut into 1/4 inch cubes) 10 egg whites or 5 whole eggs (use omega-3 enriched eggs) 1 1/2 tablespoon macadamia nut oil or extra virgin olive oil spray 1/8 cup finely chopped onion 1/8 cup finely chopped red pepper 1/8 cup finely chopped green pepper Sea Salt (to taste) Black Pepper (to taste)
Nutritional Info: (made with 10 egg whites) Calories: 446 Protein: 40 grams Carbohydrates: 40 grams Fats: 14 grams

Method:
Preheat your oven to 375 degrees. In a large bowl, mix the egg whites, potatoes, peppers and onions. Add salt and pepper to taste. Either spray a sauté pan with the extra virgin olive oil spray or coat the entire sauté pan with the macadamia nut oil, which is known to be highly anabolic! Pour the egg mixture into the pan. Place into the heated oven and cook for approximately 20 minutes or so. When it is done, allow it to sit for 5 minutes, it should slide out of the pan.

Remember, this is just one version of my frittata. You can always mix and match your own favorite vegetables in your frittatas! Try mushrooms, broccoli, spinach etc...You will love them! You may find the amount of calories a bit high, but remember, we’re using raw olive oil or macadamia nut oil, which are great fats. Don’t let the fat scare you, it will do you more good than harm!

I hope you enjoy these recipes. I look forward to corresponding with all of my readers. E-mail me: MuscleChef@aol.com. I will respond personally, even if it’s a simple “how to” question. Thank you all for reading.

For questions and comments regarding this article,
e-mail: info@pumpedmag.com
(include “MuscleChef” in the subject line).