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  • Writer's pictureScott Murray

1000 + calorie home workout

As always, if you are new to the channel/page and haven't already checked out the high volume, macro friendly recipe book then be sure to have a look.

Whether it's to directly support the channel or you genuinely love eating huge, tasty meals and don't ever want to be left feeling hungry on a diet ever again, the book is literally everything you will ever need.

Click HERE to see more :)

However, for now, much like i said in the video, here is the full list of ingredients and the macro breakdown of the recipe included along with a bit more of a description of my workout.


  • Skinny syrup sauce to top with -

  • Cauliflower Florets - 500g

  • Sweet potato - 200g

  • Cottage cheese (fat free) - 150g

  • Onion - 30g

  • Stick Pretzels - 30g

  • Cod fillet - 250 g

  • 2 Large egg whites

  • Seasonings of choice

See the video for the full method -


Calories: 705kcal

Protein: 81g

Carbs: 84g

Fat: 5f

Pro tips

  • You can use breadcrumbs if you want

  • Use a fattier fish if bulking

  • Try it out on meat instead of fish

  • Use whole eggs to add calories

  • Use a different type of cheese if you don’t like cottage cheese

  • Prick the sweet potato well before microwaving to make it steam quicker

  • You can steam the cauliflower in the microwave too

Note: Macros may vary slightly depending on the brand you chose however, if possible, do your best to find the lowest calorie version of the ingredients. Even if it's only 2-3g less carbs per 100g or 1g less fat per 100g, they all do still add up.


If you try the recipe out then let me know how you like it, take a pic and tag me in your Instagram stories, I'd love to see your creations and share it with the fam :)


  • A very simple 3:1 work to rest ration of conditioning

  • Usually 30-40 rounds depending on the work to rest ratio

  • Finished with weight training for 30-40 mins which consists of 1-2 max out sets of a compound for EVERY body part i.e. full body ever day

As always, thanks for the support

For more high volume, low calorie recipes, stay tuned for the next recipe on the channel soon


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