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!

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! 

Ingredients-

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

Enjoy

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)

http://physiqueoftheweek.com/Week43/

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: http://physiqueoftheweek.com/week43/


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.

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.

1 week of fluid manipulation complete

So after six days of trying out the fluid manipulation technique my holiday is finally here.

I'm just about to board my plane so I'll make it short and sweet, overall I feel a little weaker but have never looked better! As you know I really struggled on my second no carb day but loves my two high carb days that followed having gone through 36 whole grain rice cakes.

I've attached a picture of my breakfast this morning-200g of fillet steak and 50g of broccoli. I've also attached a a picture of how I looked last night after 7 meals, 1.5 litres of water and 300ml of red wine (all consumed before 7.00pm).

Fluid Manipulation Update

Since my previous post on Tuesday I've gone through 2 no carb days and 17 litres of water!

The first day (Tuesday) was fine, I had a good day in work then went to the gym for a hyper trophy shoulders session and my energy levels were fine. However the second day of no carbs (Wednesday) wasn't the best, from my research I found a lot of people were quite moody by the second day but for me personally I just felt really drained, I couldn't focus and my muscles felt quite flat.

However today is the start of my carb loading phase and 2.5 litres of water and I LOVE IT!!! For my breakfast I had 2 scoops of protein mixed with oats and my vitamins.

My second meal:

6 whole grain rice cakes, 2 tablespoons of natural honey, a tablespoon of nutella, a tablespoon of whole earth peanut butter (no added sugar or sweeteners) and another 2 scoops of protein mixed with water. 

I'm feeling so much better and my energy levels are right back up, I've got 4 more meals to go today and I think I'll head to the gym after work for my final session of the week-hyper trophy chest and light abs.

And finally I just want to say thank you to Physique of the Week who sent me over some Optimum Nutrition Amino Chewables for winning their twitter competition. Have a look at their web site as they're the biggest and best online weekly fitness competition, I think I'll be entering when I get back from Ibiza so I'll need your votes!