Tag: living lean cookbook

By Mike Dolce, Founder of The Dolce Diet

Look, if you’re grinding in the gym, you deserve results. Protein is your fuel for muscle growth and recovery, but when you eat it can make all the difference. I’ve coached champs like Ronda Rousey to greatness, and now I’m here to coach you. Let’s cut through the noise, get the science straight, and build a plan to make you stronger. You’ve got this—let’s make it happen.

Why Protein Timing Works

Your muscles need protein’s amino acids to rebuild through muscle protein synthesis (MPS). A 2020 Journal of the International Society of Sports Nutrition study proves timing your protein right boosts MPS, packing on muscle and speeding recovery. No fluff—just facts to get you results.

When to Eat Protein for Gains

1. Post-Workout: Strike Fast (0–2 Hours After)

Your muscles are begging for protein after a workout. A 2018 Frontiers in Nutrition study shows 20–25g within 2 hours supercharges MPS.

• Action: Grab a StronGRR Whey protein shake or 4 oz chicken with quinoa. Toss in a banana—it’s simple and effective.
• Why: It rebuilds muscle fast, so you’re ready to crush it again.

2. All Day: Stay Consistent

Eat protein every 3–4 hours to keep MPS rolling. A 2019 American Journal of Clinical Nutrition study recommends 20–30g per meal.

• Action: Shoot for 0.7–1 g per pound of body weight daily (e.g. 120–170 g for a 170‑lb person). Think eggs, salmon, or a Dolce protein bar.
• Why: Consistency wins—across your meals and results.

3. Before Bed: Recover Smart

A 2020 study in Nutrients confirms 20–30 g of casein before bed fuels overnight MPS.

• Action: Sip a casein shake or eat cottage cheese—think of it as an overnight protein blanket.
• Why: You’ll wake up stronger, not sore.

Protein Picks That Deliver

Go for quality: chicken, salmon, eggs, whey, or plant-based options like tofu and pea protein. My favorite? Pitbull Pancakes from The Dolce Diet: Living Lean Cookbook—because gains don’t have to taste bland.

Busting the Anabolic Window Myth

No need to rush 30 minutes after your workout—MPS stays elevated for hours. Just don’t skip it entirely.

Your Plan to Win

Here’s a sample for a 170-lb lifter:

• Morning: Eggs + oats (25 g)
• Post-Workout: Whey shake (25 g)
• Dinner: Salmon + sweet potato (25 g)
• Before Bed: Whey shake (25 g)

Want more? Get our 3 Weeks to Shredded meal plan.

You’re Built for This

Hit these timing windows consistently, and you’ll see results. You’re not just lifting weights—you’re building a stronger version of you. Join the Dolce Diet community for more tools to dominate. Now go make some GAINS!

Sources:

• Journal of the International Society of Sports Nutrition (2020)
• Frontiers in Nutrition (2018)
• Nutrients (2020)

Disclaimer: Check with your doctor before altering your diet.

“I don’t have the time! I’m working! I’ll look like an idiot doing pushups in pantyhose and heels! What if my boss walks by?”

First, she should admire your determination! Second, we understand that exercising at your desk could make you feel a little self-conscious. That’s why these 5 simple exercises will keep your lean muscle-making activity under your co-workers’ radar! And you can just say you’re strengthening your typing prowess! Grrr!
What you’ll need: Two lightweight dumbbells (which can be stashed in your filing cabinet when not in use.) No dumbbells right now? No problem! Grab a couple 16 or 24 oz water bottles and let’s do this!

1) ZOTTMAN CURLS

DO 3 SETS OF 12. KEEP YOUR BUTT IN YOUR CHAIR AND YOUR BACK FLAT AGAINST THAT CHAIR.

2) TWO-ARM BENT-OVER DUMBBELL ROWS

DO 3 SETS OF 12.  REAR STAYS PLANTED IN YOUR SEAT, FEET PARKED AT 90-DEGREES ON THE GROUND IN FRONT OF YOU, BEND AT THE WAIST, BACK STRAIGHT AND ROW!

3) NINETY-NINES

DO 1 SET OF 99.  SAME AS THE ZOTTMAN CURLS IN #1, KEEP YOUR HIND QUARTERS FIRMLY IN YOUR CHAIR AND YOUR BACK GLUED TO THE BACK OF YOUR SEAT.

4) OVERHEAD SHOULDER TRICEPS EXTENSION

2 SETS OF 10, EACH ARM. SIT UPRIGHT IN YOUR CHAIR AND CRANK THESE OUT! GREAT TO DO IF YOUR OFFICE LIGHTS ARE LOW SO NO ONE CAN SEE YOUR DUMBBELL POPPING UP OVER THE TOP OF YOUR CUBICLE WALL. AND IF THEY DO SEE, WHO CARES! YOU’RE GETTING YOUR BUFF ON!

5) DRAG CURLS

3 SETS OF 12. BACK UPRIGHT AND PRESSED INTO THE BACK OF YOUR CHAIR, FEET ON THE FLOOR, KNEES AT 90 DEGREES IN FRONT OF YOU. IF YOU WERE STANDING THE DUMBBELLS WOULD BE LOWERED TO THE FRONT OF YOUR THIGHS. IN OUR SNEAKY, SEATED CASE, WE’LL LOWER THEM TO JUST OUTSIDE OF OUR THIGHS AND THEN SLOWLY DRAAAAAG THEM BACK UP.

For more exercise videos, check out The Dolce Diet YouTube Channel! 

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The Top 10 Items In My Kitchen

by Mike Dolce

Click above for more information on the sizes and benefits of the Berkey Water Filter.

1) Water. We use a water purifying system made by Berkey, which sits on on our counter top and can be filled directly from our tap. What I like about the Berkey system is how convenient and affordable it is. At less than 6 cents per gallon, we reduce 99.99 percent of all viruses, bacteria, chemicals, metals and more. It’s much less expensive than a complete home filter and more effective than one of those Pur® filters that hangs off your faucet.

2) Chia. Also known as a Warrior Food, chia seeds have been used for centuries by native tribes venturing out on hunting parties or in the midst of waging war. Why chia? Because this seed is power packed with essential fats, proteins, carbohydrates and fiber. It is very easy to store -natives carried it in satchels at the hip – and it mixes well with water as a beverage, or turns into a pudding.
 

Save 10% off your order at Onnit.com with promo code DOLCE

3) Coconut Oil. This oil is a mainstay for me. We can talk about the amazing benefit of medium chain triglycerides that it contains or the delicious creamy flavor it possesses. I have 1 tsp. of coconut oil in my black coffee to take the place of a sweetener and creamer. I also use it to make my famous Tropical Fried Chicken. We use this essential oil every day.

 

SALE: Save over 10% on a Blendtec blender right now at Onnit.com 

4) Blendtec. This high-powered blender has completely changed my life. We make our own almond butter for heavens sake! Ice cream, soups, hummus, and of course smoothies. It’s paid itself off just in the amount of produce we’ve been able to use (a juicer just juices, but in a Blendtec we’re able to juice down the pulp and all!) and it’s expanded our ability to create recipes most traditional kitchens just aren’t equipped for.

5) Stainless steel cookware. This does include a good sharp knife! Our cookware is much like our mattresses, we should not go cheap or surely we will be disappointed with our purchase. I always make sure to stay away from any painted or coated surfaces. The last thing I want is chemicals leeching into my food at high temperatures when I’m trying to prepare a healthy meal for my family. Next, we need durability and craftsmanship that most quality stainless steel products will offer so the pans heat evenly, allowing you to fully utilize your entire cooking surface. Longevity. It is steel after all and it may be around long after you are!

6) Glass containers. This will allow us to store our food and juices in a non-porous, chemical free container allowing our nutrients to stay fresher with less chance of contamination as may happen with traditional plastic products. Glass is also much more durable if handled properly and should last through many decades of normal use.

7) Vegetables. I always make sure we have an abundance of fresh veggies on hand. I don’t get too crazy about exact types and always look for what is fresh, local, in season, 100 percent organic and non-GMO. With these criteria, I may have spinach, kale, chard, Brussels sprouts, asparagus and broccoli rotating through my menu with great frequency, as opposed to simply eating broccoli and spinach every day. We like to diversify our veggies.

8) Fruit. Very similar to veggies, we also like to rotate our fruit sources but we are a bit more selective as fruits can have a high sugar content and are only eaten at certain times in controlled amounts. Bananas and dates are very high in sugar and should be eaten after training. Grapes and apples are a bit milder and make great snacks. Berries and melons are easy to digest and perfect early in the day or as a dessert.

9) Eggs. I consider eggs to be a wonder food. They are delicious, highly nutritious and carry a ton of nutrition for such a small size. Eggs, when cutting weight, can be a lifeline to a normal life. I like to make eggs all sorts of ways when cutting weight. Omelets, scrambled, deviled, poached, fried, and quiche are just a few of my recipes. Mix up some peppers, onions, tomatoes, spinach and we have a party!

10) Oats & Oat Bran. These are a staple for me. The power of oats simply cannot be denied, and the ease of preparation, availability, cost effectiveness and nutrient per gram is stellar. Oats are my favorite way to start the day and mix so well with many vital nutrients.
 

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Dolce Diet Living Lean Recipes: Dolce-Approved Honey Ginger Chicken Wings

Try these delicious, baked chicken wings that are sure to score big!

Makes about 60
Ingredients
Honey Ginger Glaze
1/2 cup honey
4 tablespoons Bragg’s Liquid Aminos 6 large garlic cloves, crushed
2 4-inch x 2-inch pieces of ginger, peeled, sliced
Chicken Wings
5 pounds chicken wings
2 tablespoons grapeseed oil
1 tablespoon Onnit Pink Himalayan Sea Salt
1/2 teaspoon ground black pepper
Directions
Honey Ginger Glaze
Bring all ingredients and 1/2 cup water to a boil in a small saucepan, stirring to dissolve honey. Reduce heat to low; simmer, stirring occasionally, until reduced to 1/2 cup, 7-8 minutes. Strain into a medium bowl to keep the small bits out. Let sit for 15 minutes to thicken slightly. NOTE: Glaze can be made 5 days ahead of time. Keep in the refrigerator, but warm before serving.
Chicken Wings Preheat oven to 400° F. Set a wire rack inside two large baking sheets. (You’ll need more than one baking sheet to accommodate all these wings!) Place the wings, grapeseed oil, sea salt and pepper in a large bowl; toss to coat. Place the wings on the sheets. Be sure to spread out in a single layer. Bake wings until cooked through and skin is crispy, about 50 minutes. After wings are cooked, line another baking sheet with foil and top with a wire rack. Add wings to honey ginger glaze and toss evenly to coat. Place wings in a single layer on prepared rack and bake until glaze is glossy and lightly caramelized, 8-10 minutes.
Note: If you don’t have a wire rack, brush your foil-lined baking sheets with grape seed oil to be sure that the wings don’t stick to the foil. Enjoy!

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Want more Dolce Diet Living Lean Recipes? Click below to get The Dolce Diet: Living Lean Cookbook with over 130 Dolce-Approved recipes!

Thiago “Pitbull” Alves successfully weighed in at 170.5 lbs. for his long-awaited return to the Octagon. Alves faces Seth Baczynski April 19 in Orlando, Florida for UFC on Fox 11.

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Mike answers your questions and makes a couple of surprise phone calls to listeners!
The founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the weight cuts of UFC athletes like Johny Hendricks, Gilbert Melendez, Vitor Belfort, Thiago Alves, Chael Sonnen, Nik Lentz, Jake Ellenberger and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean, & The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com & TheMikeDolceShow.com & UFCFIT.com.

DOWNLOAD OUR FREE PODCAST APP & SUBSCRIBE TODAY!

Mike answers your questions and makes a couple of surprise phone calls to listeners!
The founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the weight cuts of UFC athletes like Johny Hendricks, Gilbert Melendez, Vitor Belfort, Thiago Alves, Chael Sonnen, Nik Lentz, Jake Ellenberger and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean, & The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com & TheMikeDolceShow.com & UFCFIT.com.

DOWNLOAD OUR FREE PODCAST APP & SUBSCRIBE TODAY!

Mike answers your questions and makes a couple of surprise phone calls to listeners!
The founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the weight cuts of UFC athletes like Johny Hendricks, Gilbert Melendez, Vitor Belfort, Thiago Alves, Chael Sonnen, Nik Lentz, Jake Ellenberger and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean, & The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com & TheMikeDolceShow.com & UFCFIT.com.

DOWNLOAD OUR FREE PODCAST APP & SUBSCRIBE TODAY!

Mike answers your questions and makes a couple of surprise phone calls to listeners!
The founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the weight cuts of UFC athletes like Johny Hendricks, Gilbert Melendez, Vitor Belfort, Thiago Alves, Chael Sonnen, Nik Lentz, Jake Ellenberger and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean, & The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com & TheMikeDolceShow.com & UFCFIT.com.

DOWNLOAD OUR FREE PODCAST APP & SUBSCRIBE TODAY!

Mike Dolce answers your questions! Topics include hemp seed consumption in the military; water and the weight cut; post-workout meals, and more!
The founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the weight cuts of UFC athletes like Johny Hendricks, Gilbert Melendez, Vitor Belfort, Thiago Alves, Chael Sonnen, Nik Lentz, Jake Ellenberger and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean, & The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com & TheMikeDolceShow.com & UFCFIT.com.

DOWNLOAD OUR FREE PODCAST APP & SUBSCRIBE TODAY!