The Ultimate ‘Done For You’ Bodybuilding Regime (Greek)

July 12, 2010 by  
Filed under The Fitness Bug

Hello all!

And welcome to yet another addition of the ultimate ‘Done-For-You’ bodybuilding regime.

For those who are new to this, here’s a brief reminder to what this series is about.

  1. Pre workout meal/ Post workout meals (Culture specific). Meaning that each of these articles will contain a meal plan based on the food from a specific culture, for that day only.
  2. Workout Routines
  3. Live out the plan as if you are there.

And today’s theme…


In the previous posts (Indian/ Thai) I wrote about meal plans that I had first hand experience with, as I have travelled to both of those countries.

Now, I have travelled to Greece before (Corfu), and I loved every bit of it. But I didn’t really get a good taste of ‘real’ Greek culture and a real taste of the Mediterranean, other than a greasy kebab (Which was the best I’ve ever had!) 🙂

(Shaun ‘Bugmeister’ Sinclair doing Greek – Click to enlarge)

That’s why I am now aided with a helping hand from someone that,

  • Has lived in Greece for the past 15 years
  • Is a female bodybuilding competitor
  • And a professional writer

A guest post by Janet Darbey. You can connect with her over at

A few things before we begin

The Golden Rule For Building Muscle

To increase body mass you need to consume more calories than you use.

Meals, Food Types And When To Eat Them

Core Meals

Breakfast (Carbs and Protein)

Protein – Tuna, Chicken, Egg whites.

Carbs – Fruit to restore glycogen stores, oatmeal, all bran cereal, grits, sweet potatoes and pancakes with no syrup.

Post Workout Shake (Carbs and Protein)

The shake described here. Then add a plate of rice to make up for the carbs needed.

Post Workout Meal (Carbs and Protein – 2 hours after your workout)

Protein – Chicken, fish, shrimp, lean meats.

Carbs – Sweet potatoes, brown rice, tomatoes, carrots, mushrooms, grits.

Remaining Meals (Protein and Fat)

Protein – Meat, turkey, tuna, fish, chicken, eggs, ham and cottage cheese.

Fat – Protein foods as previously listed, flax seeds and fish oil.

Green vegetables: 100-200 grams

Read this post for the detailed version

The ‘DONE-FOR-YOU’ Hardgainers Workout Routine Plan/ Meal Plan


Greek Delight

Like so – But with strawberries /nectarine and banana chopped or sliced

  • One tub of Greek yogurt
  • Strawberries /nectarine and banana chopped or sliced
  • Chopped walnuts
  • Cinnamon and ginger
  • Little honey

How to prepare

  1. Put layers of the fruit in the bottom of the bowl and cover with a layer of yogurt
  2. Continue to do this till they are all used up.
  3. Sprinkle the chopped walnuts on top of the last layer and ooze a little honey onto them
  4. Sprinkle with ginger and cinnamon to taste.

With honey and walnuts


  • A buffet of lean meats, fish, fresh bread, yogurt, fruit, nuts and honey, with feta cheese.
  • An omelette with spinach and feta in it.

Spinach omelette with broccoli

The Pre-workout Meal

Oven baked garlic chicken with lemon potatoes.

Simple to make, just prepare and leave to bake in a moderate oven for around one hour.

  • Large chicken portion
  • Three medium potatoes peeled and cut into chunks of about one and half inches long
  • Lemon juice
  • 2 Cloves of garlic cut into quarters
  • A little olive oil
  • Water
  • Oregano and sage
  • A little salt and pepper to taste.

How to Prepare

  1. Take a large oven dish , arrange the chicken portion and the potatoes in the bottom.
  2. Add about three quarters of an inch of water to the dish.
  3. Cut small slits in the chicken and put the pieces of peeled garlic clove just under the skin. Pour a dash of olive oil and plenty of lemon juice over the chicken and potatoes.
  4. Sprinkle with the herbs and cook in the oven till the chicken is done and the potatoes are cooked. Enjoy!

The Workout Routine

As usual, you can stick any routine here that you wish. But instead of providing you with one myself, you can take your pick as you will all have different current goals.

Bugs workout routines

The Post Workout Meal(s)


A wonderful spicy fish dish , a bit like a stew, which is a traditional winter dish in Corfu.

Unique selling point?

It’s simple to make!

  • 1kg of firm fish such as cod, skate, monkfish, hake etc
  • One ounce of olive oil (Greek olive oil is lighter than Italian olive oil)
  • 4 onions
  • One tablespoon of cayenne, hot pepper or paprika……or chilli to taste
  • One tablespoon of tomato paste or one wineglass of pureed tomatoes.
  • Salt and pepper to taste.
  • Plus – A plate of brown rice

How to Prepare

  1. Clean and cut up the fish into serving sizes
  2. Grate the onions and fry gently in the olive oil. add the hot pepper and fry to release the aroma.
  3. Add two wine glasses of water.
  4. Add the tomato paste or one of water and one of pureed tomatoes.
  5. Bring on a lively simmer, put in the fish and cover and cook for around 15 minutes.
  6. The sauce should be reduced and thickened.
  7. Allow to rest for a couple of minutes before serving.


Feta and Prawn Saganaki

  • Large piece of feta
  • 4oz prawns
  • Two large chopped tomatoes
  • Chopped garlic
  • Chopped red pepper
  • Half a chopped onion
  1. Take an oven proof dish and put the feta on the bottom
  2. Place the prawns on top and surround with the peppers and onions
  3. Put the chopped tomato on top of it all.
  4. Bake in a hot oven for around ten to fifteen minutes till the feta is hot and soft… kalee orexi… good appetite!
  5. Can be served with a fresh green salad, or if you are not watching the carbs, try crispy fresh bread dipped into the sauce and to scoop up the cheese.

In Greece it is traditional to go out for a meal with all your friends. You have the table for the whole night, and everyone paces their eating with conversation, laughter and much story telling. People share starter dishes and give each other tastes of different dishes. The evening is often punctuated by Greek dancing….where talent rates second to enthusiasm!

Greek food in traditional restaurants and grill rooms is almost always top quality. Fresh fruit and veg are usually locally grown and fresh that morning if served in Greek family restaurants. Fish will be freshly caught, they may not know the name of the fish, but will know the best way to cook it so that it is delicious. Most meats and fish are grilled over charcoal when you order them, but in traditional villages many foods are cooked in just one casserole or slow cooked in the oven. This makes for very moist and tender meat. You can use this method of cooking to ensure your own cooked meat is tender and moist. Just cook slowly in the oven and add an inch or so of water to the meat dish before you put it in the oven.


And that’s how we build muscle, guzzle great food and have fun… The Greek way!

See you in the comments.

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