Saturday, December 28, 2013

Fitness Fads of 2013

As the year comes to a close, we saw a lot of different fitness fads that were either new this year or really took off. I am not saying these are good or bad, just trying to make light of the 2013 fitness fads. So if any of these comments offend you, please exit my blog- it's that simple. I'm guilty of several fads below so don't think you're Harriet the Spy and try to call me out.

Mud Runs- run in the mud, get electrocuted, pay $150, get extremely ill (tough mudders in michigan can relate), and this: "While deaths and life-threatening injuries are rare, other problems have occurred more frequently. At the West Virginia race, one woman drowned on an obstacle called Walk the Plank- 19 others were treated at a hospital for injuries ranging from heart attacks to electric shock to hypothermia".

Crossfit- "crossfit is designed around the ultimate in lightweight olympic lifts to infinity"

Paleo- "which aisle can i find the wholly mammoth meat?"

Barefoot Running- great in theory, horrible in execution. why fix something if it isn't broken- if you're not experiencing body pains while running in shoes, there's literally no reason for you to barefoot.

Kettlebell Swings- If it were done as a slow, steady move, this would actually be a beneficial exercise. It would be a combo of a deadlift and front raise. However, instead of teaching it as such, trainers are instructing people to do kettlebell swings are a form of cardio.......... The good news? If you're an undecided college student, this ridiculous "exercise" is going to create a lot of new work for chiropractors and orthopedic surgeons.

No Carbs After 6pm- are you stupid? carbs can't tell time you morons. if you think you can't eat carbs at night, please just punch yourself in the face for the rest of us. " A commonly held belief in the fat loss arena is you should not eat carbs after 5-6pm because, by some magical, mystical, transmutative process, they suddenly become more fattening after this time than in the morning. Yea, right, and I have a buddy who looks like Brad Pitt during the day, but morphs into a Dick Cheney look-a-like the minute the clock strikes six.

Drink Water if You Think You're Hungry- and while you're at it, try eating when you're hungry, cause your body is super confused. MYTH. if your body is telling you that you're hungry, then you're hungry.

Hump Day Motivation- aka i'm not a slut for posting my ass in a thong on wednesday, right?

Gym Selfies- please, move away from the mirror, i'm trying to put my dumbbells back

Clean Eating- there is no such thing as a clean food- ANY food in excess will cause weight gain. simple as that.

IIFYM- macros, macros, macros. it's bodybuilding's saving grace. or it's just science that's been around since the beginning of time. pick your poison

HIIT- aka basketball conditioning when i was in high school


Can you think of any more? Comment below!!!!



Monday, December 16, 2013

Never Trust the Treadmill

Or any cardio machine, for that matter, when it comes to the calories the machine is telling you have burned. It's not accurate, and here's why:

Body Size- If the machine does not ask for your body weight, most likely the calorie count will not be accurate. A 110lb person will burn less calories than a 150lb person, assuming they run on the same pace with the same duration.

Body Composition- Also consider that a person who has a high percentage of lean muscle will burn more calories than a person with less muscle- lean tissue is more metabolically active.

Workout Intensity- The higher the intensity, the more calories you will burn.

Technique- Your workout will be more effective if you swing your arms at your sides, instead of holding the bar. Handing onto the handrails will reduce the  number of calories burned by 40 to 50% if you are on a treadmill.

Familiarity- The more familiar you are with an exercise, the fewer calories you use at the same level of effort. Your body may have gotten used to the cardio exercise and therefore, less challenge your body has to work and fewer calories you will burn. This is why it is good to do different cardio on different days and on different machines.

The Machine- Without good maintenance, machines may get out of calibration. So, the figures you see on the screen can be way out of the real range.

The Manufacturer- Even if everything stays the same, the amount may still be different depending on the manufacturer of the equipment. This different is possible because companies use their own formulas to calculate what an average person of a given size will burn at a given level of intensity.


THE BEST way to calculate your calories burned is by wearing a heart rate monitor with a chest strap while working out.


Thursday, December 5, 2013

Cosmic Protein Brownie

Cosmic Protein Brownie


Ingredients:
1/8 cup almond meal
3/4 scoop chocolate protein powder
1 tsp baking powder
1 egg white
2 TBSP unsweetened apple sauce
1 TBSP dark chocolate cocoa powder

Mix together. Spray a small bread loaf tin. Bake at 350 for 7 minutes.

Topping is 1/4 scoop chocolate powder mixed with enough water to make a paste.

Macros: 300 calories, 12 grams of fat, 20 grams of carbs, 30 grams of protein




Tuesday, December 3, 2013

Eat A Poptart!!

Oh my gosh! What did you just read?!?!?!!?

That's right! Eat a freaking poptart.

Before we go into this further, step away from the pastry if you are trying to cut or lose weight.

For my muscle gainers and maintainers- READ ON:

There are TWO times a day when your body needs simply carbs: first thing in the morning and after your workout.

Let's break it down, in the morning you are "coming off a fast" aka however long you slept the night before. So, at that time you want a simple carb source and a quick digesting protein source. But wait, if you plan to do morning cardio, skip the carbs and have a small protein shake. When you're done, have your carbs and protein.

After your workout! Eat that damn poptart people! This is CRITICAL as it starts the whole recovery/muscle growth process. Following a HARD workout, your body is severely depleted of glycogen and glucose.

During the workout, hard working muscles use glucose (usable energy) and glycogen (stored energy) for energy. There is a point at which blood glucose levels and glycogen levels get so low that intense exercise can't continue. AKA there isn't enough available energy for your muscles to use.

What happens next? Your body secretes cortisol which your body's stress hormone and it has very catabolic effects. Cortisol eats the muscle tissue that you have for protein and converts it into glucose. So the result is a loss of muscle tissue.

Please only follow this if you are lifting or doing HIIT and you are pushing yourself to the MAX. Do not think you need a poptart after lifting the pink 5 lb dumbbells for half a set and then dragging yourself on the elliptical and reading a magazine.



Thursday, November 21, 2013

Thin Mint Protein Pancakes

Thin Mint Protein Pancakes

In a blender, combine 1 scoop chocolate protein powder, 1/4 cup oats, and 1/2 cup unsweetened almond milk.

Cook on a medium heat skillet. Take your time- these require patience.

Mint frosting is 1/2 scoop vanilla protein powder, 1 TBSP duncan hines mint frosting creation, and enough water to make a paste.

Top with 1 TBSP dark chocolate chips.

Macros: 348 calories, 10 grams of fat, 26 net carbs, 35 grams of protein


Tuesday, November 12, 2013

Strawberry Banana Protein Donuts

Strawberry Banana Protein Donuts

Set oven at 350.

In a bowl, mix the following together:
1/8 cup almond meal
1/2 banana (smashed)
1 egg white
3/4 scoop vanilla protein powder
1 tsp vanilla extract
1 tsp butter extract
1 tsp baking powder
1/8 cup sugar free maple syrup

Mix together. Pour into four sprayed donut molds. Bake for 18 minutes.

Topping:
1/2 scoop strawberry protein powder + enough water to make a paste

Yields 4 but serves 1 :)

Macros: 365 calories, 11 grams of fat, 27 net carbs, and 40 grams of protein


Monday, November 11, 2013

Protein Monkey Bread

Protein Monkey Bread.

Set your oven to 360F.

In a bowl, mix the following together:
1/2 ripe smashed banana
1/8 cup almond meal
1 egg white
3/4 scoop vanilla protein powder
1 tsp baking powder
1 tsp cinnamon
1 tsp butter extract
1 tsp vanilla extract
1/8 cup sugar free syrup

Mix together. Fold in 2 TBSP dark chocolate chips.

Bake in a sprayed small bread loaf tin for 25 minutes.

Macros:
308 calories, 12 grams of fat, 26 net carbs, 25 grams of protein


Wednesday, November 6, 2013

Thin Mint Protein Donuts

Thin Mint Protein Donuts


Preheat your oven to 350.

Mix the following together by hand:
1/8 cup almond meal
1 scoop chocolate whey protein powder
1 TBSP unsweetened cocoa powder
1 TBSP unsweetened applesauce
1 tsp baking powder
1 egg white
1 tsp vanilla extract


Mix all other. Please note, the batter will be sticky.

Spray donut tin. Pour batter into 4. 

Bake for 9 minutes.

For the frosting, mix 1/2 scoop vanilla protein powder and 1 TBSP duncan hines mint chocolate frosting creating powder (you can also sub mint extract). 

Macros: 375 calorie, 13 grams of fat, 19 net carbs, 38 grams of protein


Monday, November 4, 2013

Chocolate Peanut Butter Protein Cookies


Chocolate Peanut Butter Protein Cookies.
Preheat your oven to 350.

Mix the following together by hand:
1/8 cup almond meal
1 scoop chocolate whey protein powder
1 TBSP unsweetened cocoa powder
1 TBSP unsweetened applesauce
1 tsp baking powder
1 egg white
1 tsp vanilla extract
1 TBSP sugar free syrup

Mix all other. Please note, the batter will be sticky.

On a parchment covered cookie sheet, plop the cookie batter on the sheet, yields 5 large cookies. These will expand so leave enough room for them to expand.

For the topping, microwave 1 TBSP natural peanut butter for 30 seconds. Use half of this and top each cookie prior to baking for 5 minutes.

Once cooled, top the cookies with the other half of the melted peanut butter.

Macros for the entire recipe: 387 calories, 19 grams of fat, 17 net carbs, 33 grams of protein




Triple Chocolate Protein Pancakes

Triple Chocolate Protein Pancakes

In a blender, combine 1/2 cup unsweetened almond milk, 1 scoop chocolate protein powder, and 1/4 cup oats.

Cook on medium heat. Spray your skillet in between each pancake. Pour your batter slowly and be patient- these take longer to cook than normal pancakes, flip when bubbles appear. Yields 6 medium sized pancakes.

For the syrup, combine 1/4 cup sugar free maple syrup and 1 tsp chocolate extract.

Top with dark chocolate chips.

Macros: 298 calories, 8 grams of fat, 30 net cars, and 23 grams of protein.


Friday, November 1, 2013

Almond Joy Protein Shake

In the spirit of halloween...

In a blender, add:

1/2 cup unsweetened almond milk
1/4 cup oats
1 scoop chocolate protein powder (I used BSN chocolate coconut lean dessert powder)

Blend, adding more milk if necessary.

Top with shredded coconut flakes and chopped almonds.

Macros: 320 calories, 12 grams of fat, 20 carbs, 25 grams of protein.


Wednesday, October 30, 2013

Pumpkin Cheesecake Protein Poptarts

In a bowl, mix the following together: 
¾ scoop vanilla protein powder
¼ container coconut yogurt
½ TBSP coconut flour
2 TBSP sugar free pumpkin butter
1 tsp pumpkin pie spice.

Mix mix mix. 

Now, the semi-tricky part, you will need a tortilla (I used a low carb tortilla- brand is Tumaros and I found it a Kroger). 

Lay the tortilla on a plate and plop the mixture onto the middle. 

Fold the tortilla into a rectangle. 

On a Panini press or a George Foreman grill, press the poptart for about 5 minutes- monitor this as you want the outside to be light brown and temperature times vary. 

Once that is baked, mix ¼ scoop vanilla protein powder, 1 TBSP sugar free cheesecake pudding powder (found at Kroger, all the sugar free ones are in a blue box), and ¼ cup coconut yogurt. 



Enjoy!! Macros: 310 calories, 9 grams of fat, 22 net carbs, 28 grams of protein.

Friday, October 18, 2013

Chocolate Donuts with Protein Ice Cream

For the batter, blend the following:
¼ cup oats
1 TBSP cocoa powder
2 TBSP pure pumpkin
½ TBSP coconut flour
½ tsp baking powder
½ tsp baking soda
1 tsp vanilla extract
1/3 cup unsweetened almond milk
1/8 cup sugar free syrup
Blend together, adding more milk if necessary. The batter should resemble that of brownie batter. Please note, these are sweet enough for me but if you want, you can add a few drops of liquid stevia. Bake for 12 minutes at 350. Yields 3 donuts.
While that is baking, mix 1 scoop vanilla protein powder and enough water to make a paste. Throw in the freezer.
Frost with 1 TBSP cocoa powder mixed with water.
Remove donuts when cooled. Layer with frosting and top with ice cream, vegan chocolate chips, and sprinkles.

Macros for the whole recipe: 320 calories, 8 grams of fat, 29 net carbs, 28 grams of protein.


Wednesday, October 16, 2013

Improvement Season- One Month In

So it's been one month since my last show ended and I entered "improvement" season. I'm lifting heavier than I ever have in my life and I actually enjoy going to the gym again. I also am eating almost double what I was when I was leaning out for competitions. The added food is definitely feeding my muscles in the best way possible.

The biggest struggle has been the lack of cardio. I am trying to limit myself to 2 spin classes per week to prevent my muscles from breaking down and in order to continue to see gains. I miss my cardio sweat sessions but I love that my jeans don't fit over my butt anymore and that my shoulders and abs are really becoming stronger and more defined.

Keep on keepin' on

I'm posting some accountability pictures too



Monday, October 14, 2013

Un-fried Mexican Protein Ice Cream

For the ice cream: mix 1 scoop vanilla protein with enough water to make a paste. 

Put in fridge for twenty minutes. 

Entertain yourself for 20 minutes. 

Chocolate topping is ½ scoop protein powder, 1 tbsp unsweetened hershey’s cocoa powder, and enough water to make a paste. 

Add 1/8 cup frosted flakes. 

Top with sprinkles. Indulge. 

Macros: 212 calories, 5 grams of fat, 16 net carbs, 24 grams of protein. 

I used muscle milk light for the vanilla powder and BSN dessert chocolate pudding for the chocolate drizzle. 


Monday, October 7, 2013

Almond Joy Protein Pancakes

Almond Joy Protein Pancakes.

For the batter, combine the following in a blender:
½ cup oats, ½ cup unsweetened almond milk
½ TBSP coconut flour
1 tsp coconut extract
1 tsp baking soda


Yields 3 medium pancakes, make sure you spray your skillet with cooking spray and cook on medium heat, flip when bubbles form.

For the coconut topping, mix ½ scoop vanilla protein powder with 1 tsp coconut extract and enough water to make a paste.

For the chocolate topping, I used ½ scoop BSN chocolate coconut candy protein powder mixed with enough water to make a paste.

Top with coconut flakes and crushed almonds.

Macros: 376 calories, 12 grams of fat, 31 net carbs, 29 grams of protein. #pancakes #protein #breakfast #iifym


Friday, October 4, 2013

Cinnamon Swirl Pancakes with Cheesecake Protein Frosting

Happy national Cinnamon Roll day!!

Batter:
1/3 cup unsweetened almond milk
1 tsp baking powder
1/2 cup oats
1 tsp butter extract
1/2 TBSP coconut flour

Put all ingredients in a blender. Blend.

Filling:
1/2 cup unsweetened apple sauce
2 tsp cinnamon

Mix the two together. Fill a ziploc bag with the filling and cut a small edge off the bag in order to pipe the filling onto the pancakes.



On a medium skillet, pour your batter. Once it starts to bubble, pipe the filling on the pancake. Flip. Repeat 4 times.



Frosting:
1 scoop vanilla protein powder
1 TBSP sugar free cheesecake pudding powder
Splash of unsweetened almond milk

Mix the frosting ingredients together, add enough milk for a paste consistency.

Top with more cinnamon. I threw on cap'n crunch cinnamon roll cereal too, a whole 20 calories worth.

Macros: 366 calories, 8 grams of fat, 39 net carbs, 27 grams of protein




Friday, September 27, 2013

Off Season Update

My off season so far has been magical, I couldn't think of a better adjective. It took about a week to shed the water weight that I put on from doing two shows back to back but now I am feeling full and strong. I am eating according to my macros and am lifting heavier than I ever have in my life.

On top of all of that good stuff, I am now officially a sponsored athlete. I am sponsored by House of Pain Apparel (https://houseofpain.com/) and I couldn't be more excited to be affiliated with such an amazing company! If anyone is interested, if you enter my code at checkout, you receive 10% off. My code is sarahbakian.

I also finished my first Ebook yesterday and am distributing it now! If you are interested, email me at sarahbakian@gmail.com.

I think that's all the updates for now! Stay tuned!




Friday, September 20, 2013

Protein Brownie and Protein Ice Cream

Protein Brownie and Protein Ice Cream

Ice Cream Recipe:
Mix 1 scoop vanilla protein powder and 1/4 cup dairy free yogurt. Freeze while making the brownies.

Brownie Recipe:
Set oven at 375.

In the microwave, nuke 1/2 cup oats with 1/2 cup water. Add this to a blender. Add 1 cup unsweetened almond milk, 3 scoop chocolate protein powder, 2 TBSP cocoa powder, and 1 tsp baking powder. Blend. Pour mixture into a 9X9 sprayed pan. Bake for 13.

Top with your ice cream.

Baked Pumpkin Pie French Toast

Baked Pumpkin Pie French Toast

Recipe:
1 tsp cinnamon
1 tsp pumpkin spice (or more cinnamon)
1/8 cup unsweetened almond milk
1/4 container non-dairy yogurt
2 tsp vanilla extract
1/4 cup pure pumpkin

Mix together. Grease a loaf tin and tear apart 1 piece of Pepperidge Farm pumpkin spice bread. Fill the tin with the bread as the bottom layer and then pour your mixture on top.

Refrigerate overnight.

In the morning, set your own at 400 and bake for 20 minutes.

Topping is 1/2 scoop myofusion cinnamon protein powder, water, and 1/4 cup sugar free syrup.

Macros for the whole recipe: 242 calories, 4 grams of fat, 37 net carbs, 15 grams of protein.



Reese's Protein Breakfast Cookie

Reese's Protein Breakfast Cookie

Oven at 350.

Recipe:

1/3 cup oats
1/4 cup unsweetened applesauce
1 TBSP cocoa powder
1 TBSP chocolate PB2
1/3 cup unsweetened almond milk
1 tsp vanilla extract

Mix together and pour into sprayed ramekin. Bake for 20 or until crispy.

Top with 1 scoop vanilla protein powder, 1 TBSP PB2, and water. Top with chocolate chips if you want.

Macros for whole recipe: 293 calories, 8 grams of fat, 31 net carbs, 21 grams of protein.


Chocolate Protein Donuts

Chocolate Protein Donuts

Oven at 350.

Recipe:

1/8 cup almond meal
1/2 scoop chocolate protein powder
1/3 cup unsweetened almond milk
1 tsp chocolate extract
1 tsp baking powder
3 TBSP pure pumpkin

Pour into sprayed donut pan. Bake for 15.

Topping is 1/2 container non-dairy yogurt and 1/2 scoop cinnamon protein powder.

Macros for the whole recipe (yields 4 donuts): 358 calories, 13 grams of fat, 23 net carbs, and 33 grams of protein.


Pumpkin Pecan Raisin Protein Sandwich

Pumpkin Pecan Raisin Protein Sandwich

Set your oven at 400.

Recipe:
1/8 cup almond meal
1 egg white
2 TBSP pure pumkin
1 tsp vanilla
1 tsp baking powder

Pour into sprayed small bread loaf tin. Bake for 20.

Topping is 1 scoop muscle milk light vanilla protein powder and 1/2 container of non-dairy yogurt.

Top with pecans and raisins.

Macros for whole recipe: 355 calories, 13 grams of fat. 19 net carbs, 32 grams of protein.


NPC Year 1

I apologize for the lack of posts the past few weeks, my final two shows back to back really took a toll on me. Anyways, I wanted to do an NPC Year 1 in Review to catch everyone up on what I've been doing since I started this journey.

December 26., 2012- Decided to compete and choose my first show
February 1 - May 10, 2013- Trained.
May 11, 2013- Mike Francois in Columbus, OH placed 7th
June 1, 2013- Julie Palmer in Dayton, OH placed 9th
June 22, 2013- Northern Indiana in South Bend, IN placed 5th
July 13, 2013- Midwestern State Championships in Ft Wayne, IN placed 4th
September 7, 2013- Natural Indiana in Indianapolis, IN placed 4th
September 14, 2013- Ohio State Classic in Columbus, OH placed 7th


The past almost 10 months have been one of the most challenging and rewarding times in my life. When I first started training in February, I thought I was going to be going at this alone. I was up in the morning on the treadmill doing cardio by my lonesome and lifting solo as my boyfriend was still in wrestling season. And then the best thing in the world happened. I met my best friend Chelsea. Mutual friends introduced us, our passion bonded us, and our experiences together made us best friends.

We went to the Arnold together and watched pre-judging of the IFBB bikini women. We sat in front of Jess Paxson's fiance and family and when she came out to see them before the show started, our brains all but melted when we saw her. We were hooked. We got to meet some amazing people at the Arnold including Jess, Bella Falconi, Brittany Shae (Bshae fit). and many others. It was then that Chels and I planned out the shows we were going to do together and training started up hardcore from there.

Jeremy, Chels, and I traveled to Lakewood to watch an NPC show. Again, we saw Jess Paxson and we were able to watch and learn during the bikini division. Next stop? Chels and I went to the Pittsburgh Pro for finals. Even more motivating!

My first show in May was a whirlwind. My tan didn't go on like we wanted. I was a block figure on stage. I woke up way too early. I had 26 girls in my height class. I blacked out on stage. And I took home 7th.

Thank goodness I had Chels at the next three shows. We painted each other, had meltdowns together, and luckily had each other to text and call when we wanted to give up. Ohio and Indiana judge the complete opposite from one another but getting the experience in two different states was beyond beneficial. I know that I could not have competed with my twin by my side and I can't wait for what next year and what the years to come will bring. I love my swolemate! In between our Dayton and Indiana shows, we were able to travel back down to Dayton to pose with our idol Jess!

I then got a super great idea (sarcasm) to end my season doing two shows back to back. Not a good idea. My natural show in Indiana went extremely well and I took home 4th place and a really cool sword. The week following was complete hell. My body was so burnt out from training and I got sick many times. I was extremely optimistic when I signed up for the two shows seven days apart and now I know to never do that again.

Through all of my shows, Jeremy was there to support me and be my boach (boyfriend/coach). He definitely has an eye for what I need to do to improve from my lifting to my posing to my tan to my hair. I couldn't ask for a better support system. And I want to share with everyone that I was not the nicest person in the world during peak week and I want to thank him especially for letting me take my anger, sadness, and frustrations out on him for six peak weeks this year. I love you babe.

It's now time to focus on the off season. Focus on adding muscle and size. And focus on re-feeding and re-dieting. I am beyond satisfied with this experience and how my first year in the NPC turned out. Below is my first show and my second to last show. Improvement is an understatement!! Stay tuned for more changes to come :)



Friday, August 30, 2013

Chocolate and Peanut Butter Protein Pancakes


Batter:
1/3 container coconut yogurt 
1/4 cup unsweetened almond milk
1/4 cup rolled oats
1 egg white
1 TBSP quinoa flour

Set your skillet on medium heat. Make your pancakes. 

Peanut butter topping:
1/2 scoop vanilla protein powder
1 TBSP PB2
Water

Chocolate topping:
1/2 scoop chocolate protein powder
Water

Top with a quest peanut butter cup


Thursday, August 29, 2013

Brownie Cookie Frankenstein

So I had this amazing idea in my head for breakfast and it didn't turn out the way that I had pictured it but the outcome was still amazing nonetheless. 

Directions:
Set your oven to 350. 

Mix the following together for your batter:
1/4 cup quinoa flour (I'm not sure if other flour will work but you can try)
1/2 egg white (1 1/2 TBSP of liquid egg whites)
1/4 cup unsweetened almond milk
1 tsp vanilla extract 
1/4 tsp baking powder
1/2 scoop vanilla protein powder (I used muscle milk vanilla light)

Spray 3 muffin tins and fill 1/4 the way full. Set aside remaining batter. Bake for 3 minutes. While this is baking....

Microwave a brownie quest bar for 12 seconds. Roll into 3 semi flat balls. Once the 3 minutes is up, place these brownie balls on top of the batter already in the tins. Use the remaining batter on top. Bake an additional 4 minutes. Enjoy. 

Yields 3. Total macros for all 3:
366 calories, 9 grams of fat, 24 net carbs, 33 grams of protein. 


Wednesday, August 28, 2013

Pumpkin Apple Protein Icecream

Football season starts tomorrow. My favorite season. It's also getting darker and colder each morning I leave for the gym. I was definitely in the mood for fall flavors this morning. 

Directions: 
Set your oven at 350. 

While the oven is heating, prepare your ice cream. In a blender, I use my ninja, blend 1 cup unsweetened almond milk,
1 scoop vanilla protein powder, 2 TBSP pure pumpkin (from the can, but not purée), and 1/2 tsp pumpkin pie spice. Pour into a bowl and put in the freezer for 20. While that's setting up, microwave an apple quest bar for 12 seconds. Once that's done, cut it up and roll it into tiny balls. Bake on a parchment covered cookie sheet for 4 minutes. Add these to your ice cream once it's semi frozen. Top with cinnamon and more pumpkin pie spice. Macros for the entire recipe: 325 calories, 11 grams of fat, 13 net carbs, 34 grams of protein. 

Tuesday, August 27, 2013

Peanut Butter Protein Pancakes

Peanut Butter Protein Pancakes

In a blender, combine the following: 
1/3 cup rolled oats
1 egg white (equivalent to 3 TBSP of liquid egg whites)
1/3 cup coconut yogurt (or any other yogurt)
1/8 cup unsweetened almond milk (or any other milk)
1/4 tsp baking powder
1 tsp vanilla extract

Blend together. I use my ninja blender. 

Yields 4 medium pancakes. The trick to these: have your skillet warm and slowly pour the batter. Flip when you see bubbles. 

Mix the following for the peanut butter protein topping:
1 scoop vanilla protein powder (I used muscle milk light)
2 TBSP PB2 (it's a powdered peanut butter that you can find on bell plantations website or off amazon)
Enough water to make it a paste like consistency. 

Macros for the whole recipe: 320 calories, 8 grams of fat, 25 net carbs, 28 grams of protein. 

Enjoy! 

Friday, August 23, 2013

And in the morning, I'm making waffles

Protein Waffles

Ingredients: 
1/3 cup oats
2 egg whites
1 TBSP coconut flour
1/4 cup unsweetened almond milk 
1 tsp baking soda
1 tsp maple extract 
1 TBSP unsweetened apple sauce
1/2 scoop vanilla protein powder

Blend all together in a blender. I use my ninja. Cook in a waffle maker or make pancakes. 

Topping is 1/2 scoop vanilla protein powder mixed with water and then add 1/4 cup sugar free maple syrup. I threw a few chopped almonds on top as well. 

Total macros for the entire recipe including topping: 325 calories, 6 grams of fat, 33 net carbs, 27 grams of protein. 

Tuesday, August 20, 2013

Pumpkin Protein Donuts

Pumpkin Protein Donuts

Directions:
Set your oven at 350

Batter recipe:
1/4 cup pure pumpkin (from a can, not puree)
2 TBSP quinoa flour
1/3 cup unsweetened almond milk
1/2 egg white
1 tsp pumpkin pie spice
1 tsp nutmeg
1 tsp baking powder

Mix together and bake in a greased donut pan. Bake for 13 minutes.

Protein icing is 1/2 container of so delicious vanilla coconut milk yogurt and 1 scoop muscle milk light vanilla protein powder.

Top with anything you fancy. I made one plain one with cinnamon, 1 frosted, 1 frosted with walnuts, and 1 frosted with sprinkles.

Macros for the whole recipe: 332 calories, 8 grams of fat, 35 net carbs, 21 grams of protein.



Monday, August 19, 2013

Coconut Protein Blobs

Coconut Protein Blobs

They're blobs, not cookies, not pancakes, just blobs.

Directions:
Oven at 350

Blend the following (I use my ninja blender):
1 TBSP pure pumpkin (from a can, just not puree)
2 egg whites
1 TBSP coconut flour
2 TBSP milled flax seeds
1 cup chopped zucchini
1 tsp baking powder
1 tsp coconut extract

Blend together and bake for 10 minutes on a parchment covered cookie sheet. They will harden enough to slide off the cookie sheet but they aren't crispy enough to pick up and eat (unless maybe you spread the batter out between 20 blobs but I just made 6).

Topping is typical protein icing: 1 scoop vanilla protein powder with water. Topped with unsweetened coconut flakes and chopped almonds.


Macros FOR THE WHOLE recipe: 311 calories, 12 grams of fat, 14 net carbs, 28 grams of protein.



Monday, August 12, 2013

Instagram Questions That Annoy Me

Hey ya'llllll (I lived in Dallas, I can say ya'll), there are some HUGE pet peeves of mine on Instagram that I really need to get off my social chest.

1. When I type a recipe, ingredients, directions, tips, tricks, and a picture... it never fails that someone still asks me something I already typed. Hello, look above in the long ass caption that I typed out for you.
2. I'm not a nutritionist, I've never claimed to be a nutritionist, I don't want to be a nutritionist. DO NOT ASK ME what your macros should be. Half of the time I don't even know what  my own damn macros should be.
3. There are 287308301983091381 different kinds of protein, I list what I use. YET SOMEONE, SOMEHOW, always asks what protein I use, where they can buy it, etc. 1- I don't know where you live. 2- I don't know where you shop. 3- I LISTED WHAT KIND I USE, GOOGLE IT!
4.  DO NOT ASK ME what my workouts are.
5. DO NOT ASK ME what my workouts are.
6. If I list the cardio that I do, don't ask  me what cardio I do.
7. If I don't list the cardio that I do, don't ask me what cardio I do.
8. Don't ask me what type of make and model my heart rate monitor is. They all do the same thing. You don't NEED the exact kind that I have, it's weird.
9. Don't ask me why I'm the color of rich mahogany in my competition photos. I'm a body builder, it's the color I have to be on stage.
10. If I say a recipe/macro count is for the whole recipe, don't ask me if it it's for the whole recipe.
11. How do I lose fat in my stomach?
12. How do I lose fat in my stomach and keep my curves?
13. How do I lose fat in my stomach and still eat a shitty diet?
14. How do I lose fat in my stomach if I don't workout?
15. How do I workout?
16. How do I lift?
17. How do you lift?
18. How often should I workout?
19. I'm looking to lean out, what should I eat?
20. I'm trying to bulk, what should I eat?
21. How can I increase my protein?
22. How do you cook that piece of plain tilapia?
23. What's cutting?
24. What's bulking?
25. What's HIIT?
26. Are Quest bars good?
27. Where can I buy Quest bars?
28. Does Quest ship to the Netherlands?
29. How much do you weigh?
30. How much should I weigh?

Wednesday, July 24, 2013

51 Days Out

I get a lot of questions about what I eat. I decided to put up a picture of post leg day breakfast. It's important to note that the way I eat is specific to the point of prep that I'm in and this will change as I get closer to my show. Anyways, breakfast after smashing legs was 1/3 cup oatmeal (I dont like mushy oatmeal so I only add enough water to cook it in, hence why it's on the plate and not in a bowl), an egg white scrambled, a slice of Ezekiel bread 4:9 low sodium, and a protein shake which is 1 scoop of myofusion cinnamon roll mixed with 1 cup unsweetened almond milk. I added mrs dash fiesta lime seasoning to the eggs and cinnamon to the oatmeal. Total calories was 410 with 39 grams of protein and 47 carbs


Friday, July 19, 2013

Boat Load of Recipes

Below you will find recipes and pictures for the following:

Vegan Protein Spoon Print Cookies
Peanut Butter and Jelly Mug Cake
Cookie Dough Covered Brownies
Protein Blueberry Tart
Strawberry Protein Pancakes
Zucchini Pasta
Banana Bars
Protein Pumpkin Pie Pancakes
Quest Poptart
Protein Peanut Butter Cookies


Vegan Protein Spoon Print Cookies
Please note, you will need to soak dates overnight for this recipe.

Cookie ingredients:
1/3 cup oats
1/3 cup unsweetened applesauce
1/2 scoop sun warrior protein
1 tsp baking powder
Hand mix together

Plop on a parchment paper covered cookie sheet. Bake for 10 min at 350. When they come out of the oven, use a spoon to print the middle of them. For the "caramel" center, blend your pitted soaked dates and add date water slowly until you have a sauce consistency.




Peanut Butter and Jelly Mug Cake
2 TBSP oats
1 TBSP PB2
1 TBSP coconut flour
1 egg white
2 TBSP unsweetened almond milk
2 sliced strawberries

Mix together and pour into greased mug. Microwave for 90 seconds. Top with 1 TBSP natural peanut butter mixed with unsweetened almond milk. Add cashews and more strawberries. 260 calories with 20 carbs and 19 grams of protein.




Cookie Dough Covered Brownies

Brownie Layer
1 TBSP quinoa flour
2 TBSP unsweetened apple sauce
1 TBSP unsweetened almond milk
1 TBSP sugar free maple syrup
1/2 TBSP cacoa powder

Cookie Dough Layer
1/3 scoop vanilla protein powder
3 TBSP coconut yogurt
1/2 TBSP dark chocolate chips

Mix the brownie layer together and bake in a small greased bread tin at 350 for 10 min. Mix cookie douh layer. Layer on top of brownie. Freeze for 20. 250 calories TOTAL




Protein Blueberry Tart

Tart Crust
2 TBSP quinoa flour
2 TBSP coconut yogurt
2 TBSP unsweetened apple suace

Mix together and add 1/2 tsp cinnamon. Spread into greased 4 inch tart pan.

Filling:
2 TBSP coconut yogurt
1/3 scoop vanilla protein powder

Mix together. Add on top of crust in tin. Top with blueberries. Bake for 12 at 350.




Strawberry Protein Pancakes

Pancakes
1/4 cup oats
1 TBSP coconut flour
1 egg white
1/2 tsp baking powder
1 scoop strawberry protein
3/4 cup unsweetened almond milk

Blend together. Yields 6 pancakes. Layer with sugar free strawberry jelly.

Topping is 1/2 cup of strawberries blended together




Zucchini Pasta
Slice zucchini with a julien peeler. done.

I added red pepper, onion, and organic marinara






Banana Bars

3 bananas
1 cup oats
1/2 cup unsweetened almond milk
1 tsp baking powder
1 tsp cinnamon
1 tsp maple extract

Mix together. Pour into greased 9 x 9. top with unsweetened coconut, dark chips, raisins, cinnamon. Bake for 20 at 350. Add honey and almond butter




Protein Pumpkin Pie Pancakes

1/2 cup oats
1 scoop sunwarrior vanilla protein powder
2/3 cup unsweetened almond milk
1 egg white
1 tsp baking powder
1 tsp cinnamon
1 tsp nutmeg
2 tsp pumpkin pie spice

Mix together. Yields a ton of pancakes. Top with sugar free syrup and more cinnamon. Total: 265 calories, 27 grams of protein, 32 carbs, 6 grams of fiber



Quest Poptart

Heat whatever flavor quest bar you want (this was chocolate brownie) for 10 seconds in the microwave.

Roll out. Slice in half.

Lay on parchment paper on a cookie sheet. Lay one half down, spread 1 TBSP mixed PB2.

Put other half on top. Push down the sides with a fork.

Bake for 5 minutes at 350.

Top with almond butter. Add sprinkles if you want.

300 calories with 8 net carbs and 25 grams of protein



Protein Peanut Butter Cookies

2 TBSP PB2 mixed with 2 TBSP water
1 scoop vanilla protein powder
1 egg white
2 TBSP coconut flour

Mix together. Plop onto parchment covered cookie sheet. Bake for 8 min at 350. Top with 1/2 scoop of chocolate protein powder and water mixed together. WHOLE RECIPE; 312 calories, 6 grams of fat, 18 carbs, 47 grams of protein.



Hiatus Return

I apologize that I haven't been on my blog lately, competing for shows is extremely time consuming (not that they aren't worth it). Anyways, I placed 4th in my last show in Ft Wayne called the Midwestern State Championships. Pictures from the weekend are below. One more show this season in Columbus on September 14th!