Fat Boy Friday

Sweet BBQ Chicken

No intro this week because I'm feeling especially lazy. Which goes perfectly with this recipe. All it takes is 10 minutes of work on your part and you'll be eating like a king for a few days.


First step...layer the bottom of the crockpot with bacon. As much as you prefer, though I think once you hit layer three the rendered fat in the final product might be a bit much. If you still want more bacon just bake it like you would normally then chop it up and put it in there.

See what I did there? I'm a damn problem solver. You're welcome bacon fiends.

On top of the bacon, and this is the secret ingredient, add a whole onion that's been chopped up. After cooking for 8-10 hours these taste so damn sweet and delicious it's almost criminal.


Next, add the chicken boobs (also called breasts) and cover them in BBQ sauce. I usually aim to cover all of the chicken with BBQ sauce, but as you can see in the picture I failed. Next time I'll make sure to take an *updated* grocery list with me.


When it's been 8-10 hours you're ready to eat. Just take something to stir it all together and you'll be good to go. The chicken should just fall apart and all of the extra liquid will get soaked up by the meat.

Chicken, bacon, onions, BBQ sauce, and a crockpot is definitely considered winning.

Testosterone in a Bowl

See that guy to the left? This is what he eats for every single meal. Then he washes it down with the blood of a freshly killed unicorn. After that it's some Ben and Jerry's for desert, because it makes him feel fancy.

Ok...some (all) of that might be a tad bit of an exageration. But, what is NOT an exageration, is the fact that you can increase the amount of testoserone by simply choosing to eat some certain foods.

This dish wasn't made specifically to increase testosterone, in fact I'm sure this dish has been around for freaking ever. But if you're as thick-headed as I am sometimes you probably never put two and two together.

What'll you need is some red meat, garlic, onions, butter, guacamole, and spices. Everything except the guacamole and the spices I chose have been observed causing an increase in testosterone. And that's not even saying that they don't, it's just saying that I haven't seen the research.

I don't measure things, so that's why there aren't any quantities below. Here is what I used...

Ground Sirloin

Diced Garlic

Diced Onion

Organic Butter



Chipotle Chili Powder


These links are a few of the choiceresources that I've come across. Of course, this is still all theory for the most part, especially the garlic and onions. But it's still fucking tasty...so why not eat it anyways?


Start by sautéing the garlic and onions it a shit ton of organic butter. If you wanted to go with bacon grease here that'd be just as good, and probably a bit tastier too. It's all up to you...you sexy beast you.


When the onions are about half way done you can toss the meat on top and then add copious amounts of your spices. If you wanted to add a bit of fat burning to this meal so crushed red pepper would work perfectly. Make sure that leave the meat alone so it can brown. I didn't think this step would make huge difference, but let me tell you it does....a lot. As long as you don't completely forget about it you won't burn it, so don't worry.

You could also use chicken or pork for this recipe, but they don't have the same testosterone boosting qualities as red meat. If you're afraid of that pink slime bullshit that some stores put into their ground meat you have two options...1) buy flank steaks (or other types of steak) and slice it up, or 2) buy ground meat that specifically says "ground sirloin" or "ground chuck".


While the meat is finishing up cook some eggs. You're call on the method. I prefer scrambled because I'm too impatient to go for sunny side up. If you're skillet is non-stick, or you don't mind working to scrub the egg out of it, you can even cook it all in the same skillet. As a dude this method appeals to me because it's one less thing I have to clean.


When it's all done throw it in a bowl and top with a crap load of guacamole. That's it!

Spicy Broccoli

Sriracha is one of the most wonderous tasting hot sauces out there. In fact, I'm confident that with the right mix of Sriracha, Franks Red Hot, and Old Bay Seasoning you could make anything edible. ANYTHING!

Anywho...I actually enjoy broccoli. One of my favorite meals is to steam a bag of broccoli and then squeeze the juice of a lemon on it. It's simple, it's tasty, and you can have it while traveling without too much hassle.

But a few weeks ago my girlfriend (who will be called Lady Alpha from here on out) made the most wonderous of wonderous dishes I have ever tasted. Enter Spicy Broccoli...



-2 tablespoons Sriracha Chile Garlic Sauce (this stuff is hot, so play around with the amount)

-2 cloves garlic, minced

-1-2 tablespoons minced ginger

-1/4 cup Soy Sauce

-1/4 cup Olive Oil


-Pre heat oven to 375

Mix everything but the broccoli in a bowl. The Sriracha and the garlic will sink to the bottom, so don't worry too much about making it a uniform texture.

Put the broccoli in a baking dish and then drizzle the sauce over it while stirring to keep the Sriracha/garlic bits from staying at the bottom. Shake the dish to coat as much of the broccoli as you can.

This won't make enough to completely cover all the broccoli, but that's ok. Once or twice while it's cooking just pull it out of the oven and give a good toss.

Bake for 20-30 minutes depending on how soft you like your broccoli. I like it still pretty hard, so 20-23 minutes is all I do.


Fresh from the oven


It doesn't look much different, but the taste is out of this world.

Featured Image from "The Oatmeal" aka "The Best Comic Ever"

Taco Chicken Thighs

My crockpot is my best friend. She cooks for me, she is easy to clean, and she is always ready to have meat put inside of her...

Ok, ok, enough pervert talk. I'm being for real though, if you don't have a crockpot you need to get on. How else can you make 4 days worth of lunch with only 10 minutes of real labor?

It's just a smart thing to do.For this week I was filing spicy, so I made up some taco seasoning (recipe came from here) and tossed it into the crockpot with some rice, chicken broth, and chicken thighs. Here is all I used..

-2 pounds chicken thighs

-1.25 cup rice

-1/3 cup chicken stock (was all I had left)

-2 tablespoons of the taco seasoning


Everything cooked together. Makes cooking soooo much easier.


8 hours later, mix it up and store it. Or just start eating it out of the crockpot...

Sweet Potato Hash

Have you noticed that I've been on a sweet potato kick lately?? Well if you haven't, it should be painfully obvious by now.

Since this is such a simple recipe I'm keeping this post short and sweet. Here is what you'll need...





- 1 Sweet Potato, peeled

-As much garlic as you consider necessary. I went with about 2-3 cloves

-Olive oil/butter/bacon fat. Either one will do


To start, peel the potato and then grate the hell out of that bastard. If you have a food processor with a grater attachment I highly recommend that you use it. In the process of grating this potato I almost lost all the skin on my knuckles. Who knew that grating sweet potatoes would be so damn risky?


In the skillet, start browning the garlic in your fat of choice. It should only take a few minutes on medium/high heat. Once you can smell the tastiness of the garlic toss the potatoes in there too.


Now the most important part. Grind a whole bunch of black pepper and sea salt on to the potatoes. I like my pepper ground like Sterling Archer likes his sand....coarse.

Now let it cook. Don't stir it too much, you want the bottom to crisp up and almost stick together. About 5-7 minutes on medium is good depending on how many sweet potatoes you decided to cook.


After 5-7 minutes you can stir it up a bit and then repeat. It won't take long for the bits of potato to actually cook, but if you want to get the tasty, crispy bits you have to let it sit for a little while.

Once it's as crispy as you want it, toss it in a bowl and eat as a side with some Paleo Kitchen Sink Slop topped with guacamole and lime.

Paleo Kitchen Sink Slop

If you've read more than a few of these "Fat Boy Friday" posts you've probably noticed that I'm a pretty lazy cook. More accurately I'm a lazy dish washer. My stance is why would I use multiple pans, pots, and dishes when I could just use one. If it made sense to cook and eat in the same dish you can bet your ass I'd be doing that.

Well, the recipes have been pretty crockpot heavy lately, so I figured why not switch it up a bit. It's still a one dish meal, but this one is so customizable that I could easily fill an enter year worth of Fat Boy Friday with variations.

To start off, just grab a skillet and your cooking fat of choice. I'll usually rotate between bacon fat, butter, and ghee depending on what I have lying around. Olive oil used to be a staple, but I've seen lately that butter and ghee have a much, much better effect on my body, so I've pretty much phased it out.

For this particular meal I went with ground sirloin, peppers, onions, and a few eggs. But, like I said, this is 100% customizable depending on your tastes, cravings, and what you have just lying around. Basically, pick a meat, pick some veggies, and add some eggs if you're feeling up to it.


To start, melt the fat and then toss the veggies in. You're not looking to cook them all the way through just yet, so when the onions start to get translucent you're cleared to toss in the meat. It's going to be a bit different depending on the meat you use, but when I use beef I keep the heat right at medium.

This is the hard part...DO NOT KEEP STIRRING. You can stir every once in a while, but doing too much will keep everything from browning (read: tasting fucking tasty). Let it sit until the meat is about half way cooked, then you can stir it around to make sure it cooks evenly.


Now that it's almost done, it's time to toss a few eggs on top. Again, stirring too much will mess with the end product, and even though it'll look similar it won't taste as good. Let this sit as is, until the eggs are only a minute or two from being done. Now you can mix and mash and stir all you want.


Forgive the harsh lighting and the mess of cables in the background, I was starving and just wanted to eat. The meal only takes about 10 minutes total to cook and, like I've mentioned about million other times, is easy to adjust to fit whatever cravings your having or macros you need to meet.

If you already make something like this, drop your recipe and ingredients of choice in the comments below.


Simple Roasted Sweet Potatoes

Sweet potatoes are heavenly. Seriously, they're really good. But, since I've eaten them I've never been able to cook them just right. Sometimes they're too squishy, sometimes I cut them completely un-even so half are burnt and the other half isn't cooked, or sometimes they taste like carrots. That last one always weirds me out a little...

After about 3 straight weeks of having sweet potatoes every...single...night, I think I got it.

Preheat your oven to 450-500 degrees. If you're only cooking one sweet potato 450 should be good, if you're doing two or more I'd suggest going straight to 500. Toss whatever baking dish/tray you're going to use in there too. I use an oven safe skillet so I can easily toss them every so often when they're cooking. A cast iron skillet would be perfect for this recipe.

Peel and cut the potato into 3/4 inch - 1 inch cubes. If you're impatient I'd go smaller so they cook faster.

Pull the skillet out of the oven and toss about a tablespoon of butter in it to melt. I use Kerrygold and it's tasty. Like, as in tasty enough to just eat the whole stick.

Let the butter melt and coat the entire skillet, then toss the cut up potatoes in there. Toss them around to coat with the melted butter and then put it all back in the oven for 10 minutes.


After the 10 minutes are up, pull the thing out of the oven and push all the potatoes to one corner. This is where it gets complicated...so pay attention...

Grind a lot of black pepper and sea salt on to the potatoes. Toss them around some more, and then put back in the oven for 30-40 minutes. I like mine crispy, so 40 minutes is the minimum for me. Which leaves me plenty of time to make the rest of my meal.

In this case, burgers, eggs, guacamole, and sautéed peppers/onions. I could go into detail about this part too, but I'm too lazy to tell you how to cook burgers and eggs. You're all adults right? It's not too hard.


Once it's all done...CONSUME!!!

Paleo Recipes
Paleo Recipes

See? Told you I liked mine crispy. The simplicity of the salt and pepper is the best seasoning for any type of potato if you ask me.

Here's a quick run down of the whole thing...


1-2 Sweet Potatoes

1 Tbsp Butter

Salt and Pepper


1) Pre-heat oven to 450-500 degrees with skillet in it.

2) Peel and cut sweet potato(es) into 1/2 or 3/4 inch cubes.


1) Melt the butter in the pre-heated skillet.

2) Add the diced potatoes and toss to coat in butter.

3) Cook for 10 minutes, then season as you see fit.

4) Cook for another 30-40 minutes, until they get as crispy as you like them.

Featured Image

Crockpot Chipotle Chicken

Time is money right? Damn straight. The time you can save by cutting out unnecessary things is crucial to enjoying life. Given that I live 300 yards from the beach and it's been in the upper 70s and climbing for the last two weeks I'm looking to save as much time as I can.

A guy's gotta work on his tan for summer...right???

That's as close to a GTL reference that you'll ever get out me, promise.

Getting outside and getting some natural vitamin D is something every needs to do more of. But this post isn't about how incredibly awesome working out on the beach and the mass amounts of vitamin D you get from it.

Nope...it's about chicken. And a crockpot. And using the crockpot to cook the chicken so you can do other, more important things.

The beauty of this recipe is that you don't really need set amounts of each ingredient. As long as it all fits in the crockpot you're good to go. I've done up to 4.5 pounds of chicken breast in mine and never had an issue.

So for this one you're going to need. What I used for this particular round is in parenthesis, so you have something to base you're recipe off of.

  • Chicken (2.25 pounds, 3 breasts)
  • Chicken Stock (Didn't use it this time, but HIGHLY recommend it. About .25 - .5 of a cup)
  • Onion(s) (1 medium, diced)
  • Garlic (4 cloves, diced)
  • Ground Chipotle (enough to cover the top, 2 tablespoons maybe?)

Put the chicken at the bottom of the crock pot, spread the garlic over top of it, toss in the onion, then sprinkle as much seasoning as you want on it.

Put the crockpot on low and set a timer for 4-5 hours. When it's done you'll be able to just pull it apart with two forks. Either leave the breasts as is, or shred them up and mix it up with the onions.

That's it. About 10 minutes worth of prep, 4 hours of waiting, and then another 10 minutes to shred it. You can't beat that.


About an hour into cooking


All shredded and ready to be enjoyed...