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Chocolate Protein Cake in a Cup
June 19, 2018

Chocolate Protein Cake in a Cup

Chocolate Protein Cake in a Cup

Serves 1
When you have the craving for a treat, why not try this incredibly quick and simple Chocolate Protein Cake in a mug


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Prep Time
3 min

Cook Time
1 min

Total Time
4 min

Prep Time
3 min

Cook Time
1 min

Total Time
4 min

Ingredients
  1. 1 Egg
  2. 1 Serve of Vanilla or Chocolate Protein Powder (30 – 40g)
  3. 1/2 Teaspoon bicarb soda
  4. 1 Tablespoon natural pure peanut butter (I used Mayvers Protein Peanut Butter)
  5. 1 Tablespoon milk (any you prefer)
  6. 1 Teaspoon unsweetened Cacao or Coco
  7. Coconut or Olive oil spray for mug
Instructions
  1. Spray your mug with the oil.
  2. Add all the ingredients into the mug.
  3. Mix with a fork until all ingredients completely combined.
  4. If necessary, you may need to add a little more milk to ensure mixture is a little thicker than pancake batter.
  5. Cook in the microwave on high for 1 minute. (may vary depending on power of unit)
Notes
  1. I like to under cook mine a little. The top will be like a cake, and the bottom is like a sauce the scoop back onto the cake to make it a little moister.
The recipe I used has the following nutritional breakdown
  1. 337 Calories
  2. 43.8g Protein
  3. 6.2g Carbohydrates
  4. 11.6g Fat
FABULOUS PHYSIQUES https://www.fabulousphysiques.com.au/

What a treat in under 3 minutes that won’t bust your carb allowance for the day!  And contains no refined sugars.  

This delicious, macro-friendly protein cake recipe will quickly become your go-to recipe for when the cravings set in.  Have it for breakfast, lunch or dinner perhaps.  

The chocolate protein cake recipe I have made has the following nutritional breakdown:

  • Calories 337
  • Protein 43.8g
  • Carbs 6.2g
  • Fat 11.6g

Yours will vary slightly depending upon the brand and type of protein powder,  peanut butter etc you use.   

https://www.bulknutrients.com.au/products/whey-protein-isolate.html

Mayver’s Protein+ Peanut Butter

You can vary your recipe by perhaps sticking to the vanilla protein powder, omit the cacoa and replace it with the juice and rind of 1 small lemon.  MMM I think I will try that today and keep you posted.  

 

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June 18, 2018

Choose your butt

These butt pictures for sure show the extreme of different categories.  Also, you could be lucky and have great glute genetics, then yeah for you! All you need to do then is stay lean and your butt will look amazing. 

But for the rest of us mear mortals, with some hard work, intelligent training, and consistency, everyone can dramatically improve the size and shape of their butts. I’ve done it for myself and hundreds of clients. 

I am not going to get into diet too much in this post (eliminate refined sugars & bread, increase your water intake, eat heaps of low carb veggies, lean protein etc, etc)  More so, I want to list off various exercises you can do at home with bodyweight or if you have access to weights, add them.  Resistance will increase the intensity of the exercise and induce more muscular tissue damage, thereby producing more hypertrophy (increase in size of skeletal muscle).

There are literally hundreds of exercises and their variations for your butt.  But here are 20, but I could go on and on.  

  1. Hip Thrusts

  2. Glute Bridges 

  3. Donkey Kicks

  4. Pistol Squats

  5. Prisoner Squats

  6. Plie Squat

  7. Goblet Squats

  8. Bulgarian Split Squats

  9. Jumping Squats

  10. Reverse Lunges

  11. Forward Lunges

  12. Side Lunges

  13. Frog Pumps

  14. 45 Degree Back Extensions

  15. Glute Ham Raise

  16. Romanian Deadlift

  17. Stiff Legged Deadlift

  18. Back Squats

  19. Front Squats 

  20. Box Squats

You don’t need to all of these exercises every day.  Just choose 3 or 4.  Every second day perform repetition ranges from 10 – 50,  depending upon whether you are doing a bodyweight exercise or really pushing yourself with a loaded barbell.  

Always use good form.  Concentrate on initiating the movement from your glutes when necessary.  Keep your core tight, bring your belly button into your spine.  If you are unsure of the exercise, don’t do it.  You could quite easily injure yourself.    

Perhaps consider a few Personal Training sessions, from a reputable trainer,  to ensure you are getting the best bang for your buck.  The right exercises, for the right body part, executed in the right way.  No injury and maximum growth.   

Time is precious, don’t waste yours with bad form, and the wrong exercise.  

 

 

 

 

 

 

 

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