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Protein Fluff. – Great Dessert or Snack.

admin — Wed, 13 Apr 2011 23:33:32 +0000

Protein Fluff. Some of you may have heard about this, me not untill recently. If you are on a strict diet or bulking routine, adding this to either will ease your way to your goals.

Protein Fluff is a mix of Protein powder, Water or Milk, and fruit, mainly Berries, Strawberrys. Some people keep the Fruit out and add Peanut butter. They mix the ingredient’s and after wait about 8 minutes. After the 8 minutes have passed there will be a fluff that has formed. It will be around 200 calories and about 25grams of protein. CONTINUE reading for exact instructions.

40 g protein powder. Works with: 100% Casein Protein , Nitrean, Slow Protein and some whey protein types. Next you will add 200 grams of thawed and mashed berries. strawberries, raspberries or blueberries. And at last 2 ounces of water or skim milk. It works best with Skim Milk alot better fluff.

Alternative version: 30 g protein powder, 125 g berries, 1.25 dl (4.25 ounces) water or skim milk.

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10 Body Building lunches.

admin — Wed, 23 Mar 2011 03:20:04 +0000

Cold Pasta with Tuna
• 1 cup elbow macaroni, cooked • 2 ounces light, water-packed tuna, drained solids • 2 tablespoons Spectrum Lite Canola Mayo • 1 cup romaine lettuce • 1 small green pepper • 1 tomato • 1 medium carrot	Attention, pasta lovers: Just boil up some macaroni, add everything but the oranges, and stick it in the refrigerator. Looks like salad, tastes like salad.Totals: 564 calories, 94.6 g carbohydrates, 26.5 g protein, 8.7 g fat


	Macaroni	Tuna	Mayo	Lettuce	Pepper	Tomato	Carrot
Calories	194	62	62	10	23	31	28
Carbohydrates	39.7	0	2	1.3	4.8	5.7	6.2
Protein (g)	6.7	14.5	0	0.9	0.7	1	0.6
Fat (g)	0.9	0.5	6	0.1	0.1	0.4	0.1

Pizza with Side Salad
• 2 slices pepperoni pizza • 1 cup romaine lettuce • 1 tomato • 1 small green pepper • 1 medium carrot • 1 tablespoon Hidden Valley Italian dressing, 94% fat-free • 1 cup fat-free milk	As long as you can hold yourself to two slices, you can indulge your pizza passion without looking like a pizza pork. With this lunch, you even get a practically fat-free salad with Italian dressing.Totals: 570 calories, 72.3 g carbohydrates, 32.4 g protein, 16.2 g fat


	Pizza	Lettuce	Tomato	Pepper	Carrot	Dressing	Milk
Calories	366	10	31	23	28	19	93
Carbohydrates	39.8	1.3	5.7	4.8	6.2	2.5	12
Protein (g)	20.2	0.9	1	0.7	0.6	0	9
Fat (g)	14	0.1	0.4	0.1	0.1	1	0.5

DIV Pizza Treat
• 1 Lender’s 2-ounce bagel • 1 teaspoon Blue Bonnet soft margarine • 2 tablespoons Ragu Old World Style Smooth Pasta Sauce • 2 ounces Dorman’s reduced-fat, low-sodium cheese • 2 tomato slices • 1/4 small green pepper • 2 large oranges	If you can’t head out for pizza but still have a hankering for one, prepare this pizzalike treat—you can even do it at work. Just spread a little margarine on a bagel, spread on the pasta sauce, cover it with cheese and tomato and pepper slices, and stick it in the microwave or toaster oven for 1 minute or less.Totals: 560 calories, 80.4 g carbohydrates, 28.3 g protein, 13.9 g fat


	Bagel	Margarine	Sauce	Cheese	Tomato	Pepper	Oranges
Calories	153	33	21	152	5	6	190
Carbohydrates	30	0	3.1	2	0.9	1.2	43.2
Protein (g)	6	0	0.5	18	0.2	0.2	3.4
Fat (g)	1	3.7	0.7	8	0.1	0	0.4

Subway’s Cheesesteak Sandwich

• 1 Subway 6-inch steak and cheese hot
sub on whole-wheat bread
• 1 cup romaine lettuce
• 1 medium carrot
• 1 small green pepper
• 1 tomato
• 1 tablespoon Kraft Reduced-Calorie
Creamy Italian
• 1 large orange

As fast foods go, Subway’s 6-inch sandwiches are definitely on the lean side. If you know that you’re going to be on the road during your lunch hour, pack a salad made from the lettuce, tomato, pepper, and carrot, with dressing on the side and an orange, and order Subway’s sinful-sounding but low-fat 6-inch cheese-steak hot sub.Totals: 579 calories, 81 .6 g carbohydrates, 33.9 g protein, 12.9g fat


	Sandwich	Lettuce	Carrot	Pepper	Tomato	Dressing	Oranges
Calories	370	10	28	23	31	22	95
Carbohydrates	41	1.3	6.2	4.8	5.7	1	21.6
Protein (g)	29	0.9	0.6	0.7	1	0	1.7
Fat (g)	10	0.1	0.1	0.1	0.4	2	0.2

Arby’s Roast Chicken Sandwich
• 1 Arby’s Deluxe Light Roast Chicken Sandwich • 1 Arby’s Old Fashioned Noodle Soup • 1/2 small serving french fries • 1 small orange	While other customers are loading up on fat-filled entrées, you can munch your way through a sandwich, soup, and half an order of fries. Bring an orange from home for dessert.Totals: 585 calories, 79 g carbohydrates, 32.5 g protein, 15.5 g fat


	Sandwich	Soup	French Fries	Orange
Calories	291	99	123	72
Carbohydrates (g)	33	14.8	14.9	16.3
Protein (g)	24	6	1.1	1.4
Fat (g)	7	1.8	6.6	0.1

Burger King’s Broiled Chicken Sandwich!
• 1 Burger King Broiler chicken sandwich without mayo • 1 Burger King garden salad without dressing • 1 Burger King Italian Dressing, reduced-calorie • 6 ounces orange juice • 1 large apple	While other customers are clogging their arteries with double-beef Whoppers with cheese, you can enjoy a chicken sandwich and a garden salad. Bring an apple from home for dessert.Totals: 544 calories, 69.1 g carbohydrates, 28.9 g protein, 16.8g fat


	Sandwich	Salad	Dressing	OJ	Apple
Calories	202	101	17	86	138
Carbohydrates (g)	7	8	3	18.8	32.3
Protein (g)	21	6	0	1.5	0.4
Fat (g)	10	50	0.5	0.5	0.8

Wendy’s Spicy Chicken Sandwich
• 1 Wendy’s Spicy Chicken Fillet • 12 ounces cola	If you don’t want to follow Dave’s path to the heart surgeon, skip the burgers. Go for the spicy chicken sandwich, and wash it down with a cola.Totals: 573 calories, 81 .5 g carbohydrates, 28 g protein, 1 5 g fat


	Sandwich	Cola
Calories	419	154
Carbohydrates (g)	43	38.5
Protein (g)	28	0
Fat (g)	15	0

Pizza Hut’s Veggie Lovers Pizza
• 2 medium-size slices Pizza Hut Thin ‘n’ Crispy Veggie Lovers Pizza • 12 ounces cola	Just a whiff of Pizza Hut should be enough to make you shout “Danger, danger! Warning, warning!” Still, there’s one item on the menu that’s calorically safe: the Thin ‘n’ Crispy Veggie Lovers Pizza. The catch: You can only eat two slices, so you’ll either have to share the others or bring them home to Rover.Totals: 546 calories, 78.5 g carbohydrates, 22 g protein, 16 g fat


	Pizza	Cola
Calories	392	154
Carbohydrates (g)	40	38.5
Protein (g)	22	0
Fat (g)	16	0

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Blueberry Protein Pancakes

admin — Mon, 21 Jun 2010 07:00:03 +0000

What you’ll need:

1/2 cup nonfat cottage cheese
6 egg whites
1 whole egg
1/2 cup whole oats (not instant)
1 teaspoon vanilla extract
1 teaspoon cinnamon
1/2 cup blueberries (to be added later)

Do lunges all the way into the kitchen to help bring out the hamstring and glute tie ins! Once you arrive, drop all ingredients above (except the blueberries) into a blender. Blend until smooth. Spray a small amount of PAM cooking spray onto a large nonstick pan. Cook on medium heat and once it’s at full temperature, pour pancake mixture into the pan. Wait for bubbles to come through and the edges to brown, then turn over and cook other side. Top with blue berries.

TIP 1: Do NOT pour mixture on pan until the pan is very hot.
TIP 2: If you need syrup, you’re not hardcore enough! Just kidding. Try Maple Grove Sugar Free Syrup. One of the few sugar-free syrups that actually taste like maple syrup.

Source: http://bodybuildingcookbook.com/

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Almond Coconut Protein Bars

admin — Sat, 19 Jun 2010 08:00:08 +0000

Tired of spending all your money on protein bars? Well here’s a little “secret recipe” that will allow you to make your own!

What you’ll need:

2 cups almonds
½ cup flax meal
½ cup almond butter
½ cup shredded coconut (unsweetened)
½ teaspoon salt
½ cup coconut oil
4 drops stevia
1 tablespoon vanilla extract
2 scoops of chocolate whey protein
Food processor
Tank Top

MAKING THE BASE
Throw on a tank top (yes, don’t be shy every pro owns one) and then drop almonds, flax meal, coconut, almond butter and salt into a food processor. Pulse for 10 seconds. Heat up a large saucepan on low. Once warm, pour coconut oil into pan. Add stir stevia, and vanilla into oil in saucepan. Stop for a moment, do a lat spread and be sure to push as hard as you can to bring that scapula out. Remember, a good lat spread has the arms flexed at all times and the shoulders square. Hold for a count of 20 then get read to cook this sucker. Add coconut oil mixture to the food processor (which is filled with all the stuff we blended earlier) and pulse until ingredients form a paste. Flatten mixture into a giant rectangle-shaded loaf and place onto a plate covered by wax paper. Chill in refrigerator for 1.5 hours.

CHOCOLATE TOPING
Once the mixture above has hardened, it’s time to add a chocolate topping! In a blender, drop 2 scoops of your favorite chocolate whey protein powder into 4 oz of water. Blend until a thin pudding-like mix is formed. Spread mixture over loaf. You’re almost done so hang in there! Return to refrigerator for 30 minutes and allow mixture to harden. Remove from refrigerator, cut into bars and serve.

Source: bodybuildingcookbook.com/book/

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