Monday, 30 July 2012

Monday Morning Motivation

Good morning everyone,

Ask yourself today "How bad do you wan it?" Only YOU can make the difference to achieve YOUR goals. Hit the gym, respect the kitchen and love your body......its all about the small changes to achieve the bigger goal!

Wednesday, 25 July 2012

Perfect Protein Pancakes

There are a lot of different recipes out there for protein pancakes, I’ve tried so many of them and having combined a few I personally think these are by far the best and everyone I've gave the recipe to agrees! 

40g-60g oats
5/6 egg whites
12g Almond nuts
2g splenda/sweetener
2ml vanilla flavouring
5 g Cocoa (I used Hersey’s unsweetened cocoa)
20g Protein Powder (I used Choc Cookie flavour from Bodybuilding warehouse)
50 frozen berries (I used 50g blueberries)
Low cal spray oil/Coconut Oil

*Amounts and some ingredients can be changed to fit your own dietary macros or simply to your own personal taste. (Serves 5-7 pancakes)

Firstly make sure you weight everything out, if you haven't got a decent set of scales now is the time to get some, especially if you want to take your nutrition and diet seriously. Add 150ml of water to the oats in a bowl and cook in the microwave until all the water is absorbed. 

While the oats are cooking blend the almonds then add the oats, egg whites, flavouring, berries, whey protein, sweetener and cocoa then add all to the mix.

Blend until everything is mixed up, you should be left with quite a thick milkshake like consistency.

Spray a frying pan with the low cal spray, once the pan is very hot pour your desired amount into the pan and spread by tilting the pan around. Flip the pancake or turn over with a spatula is you don’t have the skills!

Repeat until all the mix is gone and add whatever topping/sauce you want providing its within your diet. (Here’s some suggestions- sliced banana, berries/blueberries, natural honey, peanut butter (no additives) , 90% cocoa dark chocolate Lindt square or ANY Walden Farms sauces as they’re calorie free, sugar free, carb fee and fat free and come in so many different flavours like chocolate, pancake syrup, blueberry and more) 

Here's my finished pancakes, I topped them with natural peanut butter and also broke up 1 square of Lindt 90% cocoa which as you can see melted perfectly and tasted great!

I've been dying to have these for breakfast all week but I'm holding out until Friday for my Birthday Breakfast!

Let me know what you think of the recipe and what toppings you tried out by either commenting below or tweeting me pics @lee_malone


Monday, 16 July 2012

Monday Morning Motivation

Today was the start of my lean mass program, I was up at 6am for some fasted cardio (20 minutes HIIT) and abs workout, all I had upon waking was 1 Warrior Blaze and 2 Optimum Nutrition Chewable Amminos.

My breakfast after training...

I'm back at the gym after work for Strength and Power training (chest, shoulders and triceps) powered by a Grenade .50Cal sample that I picked up, so I'm looking forward to trying that out.

So this weeks Monday Morning Motivation is a god one...

Small steps, to achieve the bigger goal.

And please can everyone vote for me in the weeks Physique of the Week competition by clicking LIKE ABOVE my picture (NOT BELOW)

Sunday, 15 July 2012

Physique of the week Competition

So I finished my protein pancakes this morning and received an email confirming that I was in this weeks Physique of the Week competition, I can't tell you how happy I am to be in this weeks top ten!

All I ask is for 2 seconds of your time to simply click LIKE, ABOVE my picture (NOT BELOW IT)

Here's the link:

Thanks again, I really appreciate it and if you haven't heard of the competition before check it out and why not enter yourself for a chance of winning.

I'll be putting up the Protein Pancake recipe later this week and also covering my new program for adding lean mass.

Wednesday, 11 July 2012

Mid week motivation

After a week away in Ibiza I'm back, back in work, back at the gym and my motivational levels are sky high at the moment.

I classed my week away as a 'reward week' as I've trained hard and stuck to
my diet for the last 12 weeks. While I was away I probably consumed more calories than usual and lots of alcohol, but now I'm right back on it and looking to start my 6 month lean mass program on Monday.

Make the day count.