Saturday, 18 May 2013

Protein Packed Pancakes

Protein Pancakes

Who loves pancakes? I love pancakes. My girlfriend loves pancakes. I'm pretty sure you and most people you know love pancakes.

Unfortunately, not all pancakes are always healthy. Many are loaded with fat and sugar and that's before you add any toppings.

With the help of my girlfriend Marika, we managed to whip up a "healthy" pancake recipe that's loaded with protein and fibre, low in fat and sugar and not a huge amount of calories. This bad boy definitely fits our macros!

Ingredients -

1 tsp Olive Oil (or coconut oil)
1 cup Liquid Egg-whites
1 Tbsp Psyllium Husk
1 tsp Xantham Gum (optional)
1.5 scoops Protein Powder
1 medium Banana
50ml Skim/Hilo Milk
3 packets Equal (or natvia, splenda etc)
50g Frozen Berries
35ml Sugar-free Maple Syrup

Method -

1. Whip egg-whites until they are pale in colour, but before peaks form.
2. Mash a banana with skim/hilo milk in a small bowl.
3. Add the banana mix, protein powder, equal sweetener, psyllium husk an xantham gum to the eggs and mix until combined and resembling a light batter.
4. Using a paper towel, lightly coat a non stick fry pan with the olive oil. Heat pan on a medium heat.
5. Add the pancake mixture and cook until bubbles appear on the surface before turning and cooking on the other side.
6. Remove and continue with remaining batter.
7. Serve with the frozen berries and sugar-free maple syrup.

Serves two generous portions of 2-3 pancakes each.

Nutritional Information for entire batch -
Calories - 498
Protein - 69 grams
Carbohydrates - 41 grams (of which 11g is fibre/13g sugar)
Fat - 7g (2g saturated)
Sodium - 566mg

Enjoy and share away!

Mike's Return!

Well it’s been over 12 months since I last posted on my blog. What’s my excuse? A busy social life? Busy at work? Nope. I have just been plain lazy!
After a kick up the bum, my girlfriend persuaded me to get back to work and start writing again. I spend enough time sitting in front of my laptop each day, so I may as well put that time to good use. Besides that, Facebook has becoming boring and I’m out of TV series to watch.
So for the next few days, weeks and hopefully months, expect to be inundated with random posts, recipes, workouts and other…. stuff!

Saturday, 14 April 2012

Mike's 300 Workout x 4

I have noticed some good changes in my body shape recently. My weight has stayed the same but my body fat has dropped 2-3% and I have lost 2 inches on my waist. I have changed a few things with my diet and also dropped my cardio sessions from 4-5 per week to 1-2 per week.

Rather than worrying about cardio, I have incorporated full body circuit sessions. I do supersets and keep rest periods to 20-30 seconds between sets. My heart rate gets higher than it does when I do cardio.

I have been doing a 1000 rep circuit, but today I added two more exercises to make it 1200 reps. I chose 12 exercises and did 7 sets of 15 reps of each (it actually works out to 1260 reps). Every muscle group got a smashing at least once!

I used 4 groups of triplesets making it 12 exercises.

Tripleset #1 (7x15 of each)
Barbell Back Squat - Close Grip Pushups - Hanging Leg Raise

Tripleset #2 (7x15 of each)
Barbell Incline Bench Press - Standing Calf Raises - Standing DB Bicep Curl

Tripleset #3 (7x15 of each)
Straight Leg Deadlift - Overhead Tricep Extension - Box Jumps

Tripleset #4 (7x15 of each)
Bent Over Rows - Weighted Back Extension - Standing DB Shoulder Press

Rest 20-30 seconds between supersets.
Use rest/pause breaks to finish sets to 15 reps.
Get ready to work hard. This is tough. I almost had a spew on 3 occasions.
This workout took me just over 90 minutes in total.
Have fun!

Sunday, 1 April 2012

Mike's Protein Brownie

Mike's Protein Brownie
‎6 scoops choc protein powder
200g crushed raw almonds
1 Tbs chia seed
1 Tbs cinnamon
3 Tbs organic raw cocoa powder
50 mL coconut oil
100 mL egg whites (about 4 egg whites)
Mix dry ingredients in a bowl.
Add coconut oil and egg whites and mix.
Spread into tin/dish with baking paper.
Refridgerate for 1 hour (or 15 mins in freezer)
Cut into slices, sprinkle with extra crushed almonds and keep refridgerated.
Makes approximately 16 squares

Protein Packed Pancakes

This would have to be the most simple recipe ever created! It's great for a protein packed breakfast or any snack/meal during the day.

1 scoop choc whey protein
1 cup egg whites
1 tsp coconut oil

Heat oil in frypan on medium heat.
Mix protein powder and egg whites in bowl.
Pour into pan and cook until golden brown on one side (3-4 minutes).
Flip and cook for a further 2-3 minutes.

Chocolate "Nutella" Sauce
200g raw almonds
1 Tbs organic cocoa powder
2 tsp coconut oil

Process almonds in food processor until smooth and moist like peanut butter (about 3-4 minutes)
Add cocoa powder and coconut oil and process for another 1 minute.
Serves 8-10

Serve with pancake with chocolate dipping sauce and mixed berries.
Enjoy and head back to the kitchen to make some more!

Tuesday, 20 March 2012

Mike's Boulder Shoulder Workout

Today was a busy day and I missed the opportunity to train at the gym. I decided to head out to the garage and lift a few weights for half an hour or so. Well 80 minutes later I had just smashed my shoulders in a brutal session. I'm lucky to have a good collection of weights and some adjustable barbells and dumbells.

This workout could easily be completed at most gyms if you don't have enough equipment at home. At the moment I am really enjoying my triplesets or triple supersets. They are good for a "pump" and to also keep my heart rate high for some extra fat burning. Tonights workout was:

10 Triplesets of:

Standing BB Military Press (Pyramid - 40, 50, 60, 70, 75, 75, 70, 60, 60, 60/50/40 dropset)
Standing Front DB Raise (12.5kg each) x 10-12 reps
Standing Lateral DB Raise (12.5kg each) x 10-12 reps

10 Triplesets of:

Barbell Upright Row (Pyramid - 40, 50, 55, 60, 65, 65, 60, 55, 55, 50/40/30 dropset)
Reverse DB Flys (15kg each) x 10-12reps
Standing Alternating DB Shoulder Press (15kg each) x 8-14 reps

With the first exercise of each set I pushed out as many reps as I could until failure. My rep range was as high as 25 for the light weights and as low as 3 for the heaviest weight. I then took the other 2 exercises to almost failure or failure.

Please note:

1. All weight is in KG.
2. This is a combined total of 60 sets, which is fairly high. You could always half the sets and work up to 10 of each.
3. Rest was kept between 45-60 seconds to maintain high heart rate!
4. Good luck brushing your hair tomorrow.

Tuesday, 13 March 2012

Mike's 10 Minute Plank Challenge

Sit-ups, crunches and leg raises are popular abdominal exercises that I see people doing every day in the gym. They pump away rep after rep hoping that their 6 pack will show up in the mirror tomorrow! One of the best abdominal exercises that not enough people do is the plank or bridge. This exercise will strengthen your core muscles more than most other exercises.

I will admit, I am slack when it comes to training my core. My core gets a good workout with my squats, deadlifts and other heavy work, so I often skip any abdominal exercises. Today after my back session I decided to do some planks for a total of 10 minutes. I used my stop watch to start and stop for every set, until I reached a total of 10 minutes. I rested for about 30-40 seconds between each set, so the entire workout took less than 15 minutes. It took me 5 sets to get to the 10 minute mark and just 1 hour later my stomach is already in pain! I'm not looking forward to tomorrow.

1. Start in a plank position and start the time.
2. Hold the position for as long as possible and make sure that your core muscles are doing all of the work. If your lower back starts to "sag" in then take a rest.
3. Stop the time when you drop to the floor. Start the time again when you start the next set.
4. Complete as many sets as required to reach 10 minutes in total.
5. Rest for as long as you need to between sets, but try to keep it to under 60 seconds.
6. If you are just a beginner then try for 5 minutes and gradually build up to 10 minutes.
7. Do not take a photo of yourself "planking" and post on Facebook. That is so 2011.
8. Try not to laugh or cough on the next day, because it's going to hurt!