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.

Pancake
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!