Rogan Cheng

Everyone should be doing the last exercise 🌲 Here are my 2 Back Exercises that I always include in my training. Although this worked well for me, you do need to keep in mind that you need to be training at the right intensity to see growth in your muscles (training close or at failure) 1️⃣ Single Arm Pulldown 2️⃣ Chest Supported Rows #gym #Fitness #fitnesstips #workouttips #bodybuilding #backworkout

Oyakodon 🍚 (433 kcal | 47P | 41C | 9F) (1 serving) Video shows 2 servings Ingredients: • 1 Egg (lightly beaten) • 100g Cooked White Rice • ½ Medium Onion (sliced) • 160g Raw Chicken Breast (cubed) • 10mL Mirin • 15g Stevia • 15mL Soy Sauce • Green Onions (chopped) • 100mL Water • 1 tbsp Dashi Stock Instructions: 1. Cook rice in a rice cooker and set aside. 2. Lightly oil a pan over medium heat and sauté onions for about 30 seconds. 3. Add water, mirin, stevia, dashi stock, and soy sauce, bringing it to a boil. 4. Add sliced chicken breast and green onions, simmer until the chicken is fully cooked. 5. Lightly beat the egg, keeping some separation between yolk and whites. 6. Pour the egg over the pan, cover, and cook for 1 minute until slightly set. 7. Serve over warm rice and enjoy! #lowcalorie #macrofriendly #gymfood #asianfood #mealprep #weightloss #highprotein

Kimchi Mille-Feuille Nabe 🍲 (2 Servings) Entire Pot: ~593 kcal | 56g Protein | 54g Carbs | 17g Fat Ingredients Hotpot Base: • ¼ Napa Cabbage, ¼ cup Kimchi, ¼ cup Kimchi Juice • 2 cups Water, 10-20g Dashi Stock Powder • 3 cloves Garlic (minced), 2 tsp Gochugaru, 1.5 tbsp Gochujang • 2 tbsp Soup Soy Sauce, 1 tbsp Stevia Protein & Vegetables: • 200g Thinly Sliced Beef (Beef Chuck) • ¼ Onion (sliced), Shiitake, Enoki, Shimeji Mushrooms • 175g Firm Tofu Directions 1. Stack cabbage, kimchi, and beef into 5-6 layers. Cut into 3 sections and place in a pot. 2. Add mushrooms and tofu in the center. 3. Mix water, dashi, garlic, gochugaru, gochujang, kimchi juice, soy sauce, and stevia, then pour over. 4. Simmer over medium heat for 10-15 minutes. 5. Adjust seasoning and serve hot. #highprotein #mealprep #asianfood #macrofriendly #gymfood #lowcalorie

Shrimp Dumplings 🥟 (1 serving = ~6 dumplings | 337 kcals | 52P | 30C | 1F) Ingredients (2 servings): • 225g Raw Shrimp, deveined & peeled • 1 tsp White Pepper • 1 tsp Sesame Oil • 1 tbsp Soy Sauce • 1 tbsp Corn Starch • 1 Clove Garlic, minced • 1 tsp Fresh Ginger, minced • 6 Rice Papers • Salt, to taste Directions: 1. Roughly chop shrimp and mix with white pepper, salt, sesame oil, soy sauce, garlic, ginger, and corn starch until well combined. 2. Cut dry rice papers into quarters. 3. Dip each quartered sheet into warm water briefly until softened. 4. Stack two or three softened sheets, place a spoonful of filling on top, and fold into a dumpling shape. 5. Place dumplings into a steamer, cover, and steam for 10 minutes. 6. Serve hot and enjoy! #lowcalorie #macrofriendly #gymfood #asianfood #mealprep #dimsum

Lover’s Fried Rice 🍚 (1 serving = 414kcals | 83P | 63C | 27F) Ingredients (2 servings): • 170g Rice • 185mL Water • 2 Whole Eggs • 2 Egg Whites • 1tsp Salt • 75g Tomato • 15g Onion • 70g Shrimp • 215g Chicken Breast • 30g Peas Chicken Marinade: • 2g Salt • 8g Cornstarch • 15mL Water White Sauce: • 1tsp Oil • 115g Chicken Bone Broth • 3g Salt • 8g Cornstarch • 30mL Water Red Sauce: • 2tbsp Ketchup • 1 Packet of Stevia • 1tsp Vinegar • 3g Salt • 1tsp Oil • 85g Chicken Bone Broth • 8g Cornstarch • 30mL Water 1. Cook washed rice with water. 2. Dice tomato/onion, halve shrimp, slice chicken & marinate. 3. Mix red sauce. Fold foil into an “S” for plating. 4. Mix egg yolks into rice & fry in oil. Season. Plate. 5. Stir-fry chicken, onion, tomato, add red sauce & thicken. Set aside. 6. Stir-fry shrimp, onion, add broth, salt, thicken. Stir in beaten egg whites, peas, & oil. 7. Plate red & white sauce on opposite sides. Enjoy #lowcalorie #macrofriendly #gymfood #asianfood #mealprep #weightloss #highprotein

Beef Bao Buns 🥟 (4 Servings) (Per bao: ~174 kcasl | 15P | 24C | 2F) Ingredients: Dough: • 120g All-Purpose Flour • 2g Baking Powder • 1g Salt • 80g Non-Fat Greek Yogurt Filling: • 115g Extra Lean Ground Beef • 5mL Soy Sauce • 3mL Rice Vinegar • 3g Grated Ginger • 3g Minced Garlic • ¼ Onion (finely chopped) Directions: 1. Make the Dough: Mix flour, baking powder, and salt. Add Greek yogurt and mix until a dough forms. If dry, gradually add water. Knead until smooth, then divide into 4 equal balls. 2. Prepare the Filling: In a bowl, combine beef, soy sauce, rice vinegar, ginger, garlic, and onion. Mix well. 3. Assemble: Roll out each dough ball into a flat circle. Add a spoonful of filling in the center, wrap, and seal. 4. Steam: Place in a steamer and cook for 10-15 minutes until soft. 5. Serve: Let cool slightly and enjoy plain or with chilli sauce! #highprotein #mealprep #asianfood #gymfood #macrofriendly

Hainanese Chicken Rice 🍚 (2 Servings) (Per serving: ~844 kcal | 51P | 79C | 36F) without Ginger Oil Ingredients: • 400g Chicken Thigh (with skin) • 180g Uncooked White Rice • 1 cup Chicken Bone Broth • 2 tbsp Oil • 2 Garlic Cloves (minced) • 1” Ginger (minced) • 1 Shallot (minced) • Green Onions (chopped) • Soy Sauce & Chili Sauce (to taste) Instructions: 1. Wash the rice and set aside. 2. Heat oil in a pan and sauté garlic, ginger, and shallot until fragrant. 3. Transfer aromatics to a rice cooker, add rice and broth, then place chicken skin-side up. 4. Cook using the regular rice setting. 5. Let sit for 5 minutes, then slice the chicken and serve over rice. Garnish with green onions and serve with soy sauce and chili sauce. Optional Step: For ginger sauce, heat oil, then mix in ginger, garlic, green onions. Stir well. #highprotein #mealprep #asianfood #gymfood #macrofriendly #gym #Fitness

The last food is a little shocking 🤨… Here’s a few more foods I’ve found that will help you lose a few pounds! Just make sure to keep burning enough calories to keep yourself in a caloric deficit 📉: 1️⃣ Kimchi Dumplings 2️⃣ Vegan Chicken Nuggets 3️⃣ Dried Squid
 #gym #Fitness #lowcalorie #weightloss #weightlosstips #highprotein