protein

Base Recipe for LowCarb Protein Pancakes

Hey all! This is an oldie, but a goodie. Try this recipe – do it now.

I  posted this recipe for super clean protein pancakes right when I started this site. People LOVE them! Bonus that they’re extremely clean and tasty. I have these on the weekend usually when I want to spend some time in the kitchen with a coffee. It really doesn’t take that long, so they can actually be made during the week.

Now I know everybody has their own version of protein pancakes. I came across this one years ago and I’ve stuck with it. The reason being that it’s really clean. Some recipes get carried away with oats, “clean” flours, even sweeteners… but I like it simple. I know exactly what’s in these and they leave me satisfied. They sometimes turn out a crepe-like texture which is fine by me.

Consider this recipe a base – and add your own extras. Apples and cinnamon?  Pumpkin puree? Go for it!

What are your favourites?

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Deconstructed Taco! (….salad)

Tacos are great! So in an attempt to recreate a healthier version… I came up with this deconstructed salad.
It’s also great. Honest. You may miss the taco shell and cheeses – but you have to make sacrafices sometimes, right? This was satisfyiing enough for me anyway 🙂

It may look like a ton of ingredients, but a lot of that is spices that can be left out/exchanged. The majority of your time will be chopping fresh vegetables.
Enjoy!

See the recipe here!

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Favourite Snack: Tandoori Masala Roasted Chickpeas

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This is a great snack that I usually make once a week, and bring in my lunch.

They don’t take much effort to make at all, just a little bake time. You can literally exchange any of the spices for something you like better; like garlic/chive/dill, cilantro/lime, sea salt and pepper, and so on. Many people do sweeter versions with cinnamon and sugar…so there are endless combinations. The process is the same for each.

Find the recipe here, and enjoy!

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What I DID Wednesday

So a friend of mine so politely suggested that maybe I should post more often. I like hearing suggestions from fellow readers and anyone really, so I figured I could start today.

I’ve been asked this question fairly often, and this was actually her suggestion to me: What does your typical day look like as far as exercise and meals go? Well my dinner tonight isn’t really typical – I’m expecting to eat as many wings and drink as much beer as I can handle on a “school night”- but the rest really is. On a typical weeknight for dinner I’ll more than likely have some sort of meat (lean steak, chicken breast/thigh, salmon etc.) with salad, steam veg or similar.

Portion control isn’t really my strong suit, so I try to eat before 6:30pm so I don’t feel so full for the early morning workouts.

5:30am Workout: Glutes, Chest, Core (all superset)

Barbell Step-ups – 110lbs x   20, 17, 16 (these are the worst)
Pec Fly Machine – 190lbs x 12, 12 ,12

Glute Kickback Machine – 170lbs x 12, 12, 12 each leg
Incline Dumbbell Press – 2x70lbs x 10, 10, 9

Barbell Hip Thrust – 185lbs x 12, 12, 12 (looks so suggestive…)
Cable Press – 110lbs x 12, 12, 12

Leg Raise with Dumbbell – 25lbs x 12, 12, 12
Torso Twist Machine – 190lbs x 15, 15, 15 each side

Horizontal Sit-up – 45lbs x 12, 12, 12
Sitting Oblique Twist (with Plate) – 25lbs x 25, 25, 25

Finished it off with a 5K run! Now I’m ready for Wing Night!

FOOD:

Before Workout (5:15am) – 5g BCAA, 1 scoop protein powder

Post Workout (7:00am) ­– 5g BCAA, 1 scoop protein powder

Breakfast (7:30am) – Overnight Oats

Snack (10am) – Broccoli & cauliflower

Lunch (12:30pm) – Pulled Chicken Lettuce Wraps (I made tons – I’m eating this all week)

Snack (2pm) – Hardboiled egg & Tandoori Masala Roasted Chickpeas

Dinner (6pm) – Wing night…. So wings and beer! (lots)