Archives For recipe

By Donny Shankle CPT

3lb Tri-Tip Beef Roast (organic)

Provolone Cheese (sliced)

Organic Baby Spinach (raw & stems removed)

French Bread Loaf


6 Plum Tomatoes (peeled)

3 Cloves Minced Garlic

3 Tbsp Olive Oil

1 Lime

1 Handful Chopped Basil

Sea Salt

Black Pepper

12 Okra Spears

1 Egg


Cayenne Pepper

1 Quart Canola Oil

I served up these babies at last years Don Wilson Classic. I had planned on serving them both days of a two day event but sold out quickly in one. Tri-Tip is a popular cut of beef out here in California and there are so many different ways to prepare it. This dish is just one of many coming to help you build strong muscles this year and for every one of these sandwiches you put down is a guaranteed 3 kilos added on your total.

First things first set your oven to 450 degrees and make sure your roast is at room temperature. Fill a mixing bowl with 2 Tbsp olive oil, 3 pinches salt, and 3 pinches black pepper. Roll your tri-tip in the mixing bowl until evenly coated on all sides and transfer to a baking dish. Put your tri-tip into the oven at 450 degrees for 15 minutes and then turn the temperature down to 350 and let cook for another 45 minutes or until the internal temperature reads 150 degrees. Let your roast sit for an hour before you slice.

To prepare your bruschetta topping finely chop your tomatoes and basil. Mix them both in a bowl with your garlic and add 1 Tbsp of olive oil and a squeeze of lime. Toss in a pinch of salt and pepper to taste. Mix well.

Cut your french loaf into sandwich size servings and toast each side spreading with butter as soon as you pull it off the stove top grill.

When you slice your tri-tip be patient and get your slices as thinly cut as possible. It helps here if you have a deli-slicer so try to ask your butcher if he will do it for you. All weightlifters should have a good relationship with their butcher but if you don’t no worries. Just take your time cutting and lay out your slices on top your bread along with your slices of provolone. Assemble the rest of your sandwich with your spinach and bruschetta topping and fold both ends gently together.

Lastly give your okra an egg wash bath and coat generously with flour seasoned with cayenne. Drop your spears into canola oil that is at 360 degrees and give them a minute or two until they are golden brown. Take them out of the oil and place on a paper towel to drain. Toss on one more pinch of salt and serve with your tri-tip sandwich. Enjoy.