Food preparation and cooking

These notes combine advice from 26 reviewed passages across 13 workouts.

Overview

Coach’s claim

The guidance covers practical cooking for everyday foods, with the most detailed instructions for chicken and rice. Chicken breast is cooked quickly in a pan with a small amount of oil, and rice is cooked with a specific water ratio and a ten-minute rest after the heat is off. The two are cooked separately and then combined. [16] [19] [20] [21] [23] [26]

Coach’s claim

Coach gives separate preparation notes for these foods. He says not to overcook chicken because it dries out. He says too much water makes rice sticky. He recommends starting potatoes in cold water and suggests two tablespoons of honey for oatmeal. Adding water to sucuk is said to make it lighter and help it cook better. He says the fish can be eaten cold without heating. He reports that fried or kebab-style octopus is very tender and recommends trying it. [5] [6] [8] [11] [12] [22] [26]

Cooking chicken

Coach’s claim

For chicken breast, use a small amount of olive oil or regular oil in the pan, add the chicken, and cook four minutes per side. A normal breast is done in about ten minutes. A very thick piece will not be done in five minutes, so allow more time. [21] [23]

Coach’s claim

Do not cook chicken for too long. It dries out and loses its moisture. [22]

Coach’s claim

Different meats need different cooking times. Red meat cooks in about two minutes per side, sometimes one minute per side, while chicken takes four to five minutes per side. [23]

Coach’s claim

Cook the chicken and rice separately, then combine them. [19] [23]

Coach’s claim

Boiling chicken in hot water is presented as generally the healthiest preparation because it uses no oil. [14] [24]

Cooking rice

Coach’s claim

For rice, use one and a half cups of water for the first cup of rice, then one cup of water for each additional cup. If you are making two cups, the first cup gets one and a half and the second gets one. [16] [26]

Coach’s claim

Warm the pan slightly and cook over medium heat rather than very high heat. Add the rice and turn it lightly in the pan for one to two minutes so it toasts a little, then add the water. [17] [18]

Coach’s claim

The rice is ready when the water at the bottom of the pot has disappeared. Turn off the heat, cover the rice immediately, and let it rest for ten minutes before eating. The resting step is necessary. [19] [20]

Coach’s claim

Too much water makes the rice sticky and clumpy, so the grains stick together when pressed. The grains should stay separate. If they come out separate, the water ratio was right. [26]

Coach’s claim

Seasoning is up to you. Add a pinch of salt and black pepper to the rice. [25]

Other foods and drinks

Coach’s claim

For potatoes, put them in a pot of cold water and turn on the heat. Whole potatoes take about 45 to 50 minutes, and cutting them in half shortens the time. Once boiled, mash them with butter, black pepper, and salt, and use the mash as a side dish. [5]

Coach’s claim

Two tablespoons of honey sweeten oatmeal well. [6]

Coach’s claim

When cooking sucuk, adding a little water at the start is said to make it lighter and help it cook better. [12]

Coach’s claim

A little extra fat in meat is not as fatty as people think, and it helps the meat cook better and taste sweeter. [15]

Coach’s claim

Coach says the fish can be cut and eaten cold without heating. He reports that fried or kebab-style octopus is very tender and recommends trying it. [8] [11]

Coach’s claim

Coach claims that cooking an egg provides more protein than drinking it raw: about six to seven grams when cooked versus four to five grams when raw. [3]

Coach’s claim

Coach reports that cooking, preparing, and plating a meal takes time, while drinking it takes about a minute. He says eating the food is more sensible than drinking it in liquid form. [4]

Coach’s claim

Order sparkling mineral water and ask for salt and a lemon, then add them yourself. [10]

Coach’s experience

In his own cooking, the coach likes preparing a large batch of chicken breast and combining it with rice for a meal. [1]

In his own cooking, the coach finds steak takes a long time to prepare well, so he usually eats it out. He can make it himself, but it takes very long. [2]

The coach developed a way to drink raw egg by pinching his nostrils and following with water or coffee, because drinking a lot of it made his stomach queasy. He describes it as taking the egg without feeling like he had drunk it. [4]

In his own cooking, the coach cuts potatoes in half at the 35-minute mark and cooks them for about ten more minutes. [5]

The coach once ate a food cold in a salad and disliked it, but found the fried version excellent. [7]

The coach had octopus cold in a salad, then tried it fried and as kebab and found the taste far better than expected. He now eats it occasionally. [8]

The coach makes a pomegranate dish by filling a plate with the seeds, adding a little sugar, stirring, and eating it with a spoon. [9]

The coach eats oatmeal every morning. He fills a bowl with a generous amount of oatmeal, adds banana, honey, nuts, and walnuts, cooks it in hot water for about ten minutes, and eats it with tea. He adds honey because he cannot eat plain oatmeal. [13]

The coach once cooked chicken by putting it in water and nothing else, and it cooked perfectly. [14]

Sources

1. 2024-03-12, 4445.5-4452.5s

Workout: workout:2024-03-12

Passage: passage:2024-03-12:001635-001637

2. 2024-03-12, 4462.9-4470.6s

Workout: workout:2024-03-12

Passage: passage:2024-03-12:001644-001647

3. 2024-03-12, 4543.0-4551.6s

Workout: workout:2024-03-12

Passage: passage:2024-03-12:001678-001679

4. 2024-03-12, 4574.6-4603.6s

Workout: workout:2024-03-12

Passage: passage:2024-03-12:001689-001704

5. 2024-04-05, 480.8-517.5s

Workout: workout:2024-04-05

Passage: passage:2024-04-05:000173-000190

6. 2024-05-07, 2138.7-2155.7s

Workout: workout:2024-05-07

Passage: passage:2024-05-07:000591-000597

7. 2024-05-10, 296.4-304.1s

Workout: workout:2024-05-10

Passage: passage:2024-05-10:000075-000076

8. 2024-05-28, 3219.3-3254.0s

Workout: workout:2024-05-28

Passage: passage:2024-05-28:001086-001100

9. 2024-10-08, 4899.9-4914.6s

Workout: workout:2024-10-08

Passage: passage:2024-10-08:001519-001525

10. 2024-11-24, 4897.3-4911.3s

Workout: workout:2024-11-24

Passage: passage:2024-11-24:001597-001603

11. 2024-12-05, 4158.3-4170.9s

Workout: workout:2024-12-05

Passage: passage:2024-12-05:001197-001205

12. 2025-02-18, 4514.7-4525.8s

Workout: workout:2025-02-18

Passage: passage:2025-02-18:001328-001334

13. 2025-03-31, 4704.1-4734.1s

Workout: workout:2025-03-31

Passage: passage:2025-03-31:001490-001497

14. 2025-06-13, 3248.4-3255.2s

Workout: workout:2025-06-13

Passage: passage:2025-06-13:001178-001182

15. 2025-12-13, 1135.6-1146.5s

Workout: workout:2025-12-13

Passage: passage:2025-12-13:000342-000344

16. 2026-04-03, 4889.4-4902.0s

Workout: workout:2026-04-03

Passage: passage:2026-04-03:001053-001057

17. 2026-04-03, 4904.4-4911.1s

Workout: workout:2026-04-03

Passage: passage:2026-04-03:001060-001064

18. 2026-04-03, 4922.9-4938.0s

Workout: workout:2026-04-03

Passage: passage:2026-04-03:001069-001073

19. 2026-04-03, 4942.4-4952.2s

Workout: workout:2026-04-03

Passage: passage:2026-04-03:001077-001081

20. 2026-04-03, 4958.9-4968.3s

Workout: workout:2026-04-03

Passage: passage:2026-04-03:001086-001091

21. 2026-04-03, 4968.8-4998.9s

Workout: workout:2026-04-03

Passage: passage:2026-04-03:001092-001103

22. 2026-04-03, 5004.2-5008.3s

Workout: workout:2026-04-03

Passage: passage:2026-04-03:001109-001111

23. 2026-04-03, 5009.6-5017.4s

Workout: workout:2026-04-03

Passage: passage:2026-04-03:001113-001117

24. 2026-04-03, 5018.6-5027.8s

Workout: workout:2026-04-03

Passage: passage:2026-04-03:001119-001124

25. 2026-04-03, 5090.6-5099.6s

Workout: workout:2026-04-03

Passage: passage:2026-04-03:001152-001156

26. 2026-04-03, 5100.7-5129.3s

Workout: workout:2026-04-03

Passage: passage:2026-04-03:001158-001170