Its Monday and time to get back into the swing of things. I soaked up a little too much sun on my rest day yesterday, but i’m not going to let that keep me from starting another week of training at the best gym in the world. I started my morning with apple cinnamon pancakes. I added a few more calories into my breakfast, with carbs and good fats to give me the energy I knew I was going to need because I had a muay thai practice and then weight training back to back. This gave me more energy for the longer workout.

 

Apple Cinnamon Protein Pancakes

• 1/3 cup quinoa flakes (or quick oats)
• 8 oz. egg whites
• 1 diced fuji apple (or 4 ounces of no sugar added apple sauce)
• 1 tsp. cinnamon
• 1/8 tsp. baking soda
• Sugar free pancake syrup (I like Walden Farms brand)

 

Directions:

Blend all ingredients except for the diced apple. Then stir in the diced apple until it is mixed in the batter. Next, coat the skillet with coconut oil and add the pancake batter. The fats contained in coconut oil may help to boost thermogenesis and/or fat burning in the body. The fats in coconut oil are also highly resistant to heat. When the batter starts to bubble then you know its time to flip them. I ate a couple Brazil nuts with the pancake.

 

Muay thai practice was awesome, just as I expected. Master Katel taught some advanced techniques, but thats the way we like it. I was partnered up with Nicholae Cury. He is a BJJ black belt but also a great striker. He is a great training partner for me because we push each other hard but train safe at the same time.

 

After muay thai practice I mixed some Nurtilite Quick Recover Drink Mix into a shaker to sip on while weight training. It gave me some carbs to restore my glycogen stores after muay thai so I would have fuel to push through the strength and conditioning workout. The BCAA, glutamine and 16g of protein will help ensure muscle building, anti-catabolic muscle support, energy production and recovery. You can purchase it here.

 

Below I have included the circuit that Caleb Williams and myself did. I would lift and then Caleb would lift. The only rest we got was while the other one was lifting the weights.

 

• Squat 3×15
• Wide grip lat pulldowns 3×15
• Dumbbell bench press 3×15
• Leg curls 3×15
• Leg extension 3×15
• Close grip pull ups 3×15
• Dumbbell incline bench press 3×15
• Abs 3×30
• Versa climber 4 sets of 30 seconds sprints

 

After weight training, I came home and had my berry protein ice cream. The recipe is in a previous blog if you would like to try it. Its pretty awesome. I added unflavored creatine and glutamine to it. About 2 hours later I had a Scooby Poo Bars. Yeah it sounds pretty gross and doesn’t look any better. I made a dozen of them last week and froze them for a quick and healthy meal replacement to have on hand. Here is a youtube link on how to make them. The meathead from the video is kinda a clown. His name is Scooby and makes a bunch of healthy videos with his shirt off. He is actually very intelligent at nutrition and weight training. He is my hero! Not really.

 

Today I taught the after-school program some basic striking techniques. The kids are looking tough! They could have beaten the crap out of me when I was their age. They are good kids and wouldn’t have done that though.

 

Later, I made a chicken parmesan using spaghetti squash, healthy tomato sauce, mushrooms, chicken breast, and fat free mozzarella. Its only the 3rd time I have cooked spaghetti squash. Its got to be on of the coolest things ever. If you haven’t tried spaghetti squash before then you HAVE to give it a try. It tastes and looks just like spaghetti. I was stuffed after eating a bowl of the healthy chicken parmesan and it was under 500 calories. My roommate, Caleb Williams, gave it a try a few hours later and he thought it was really neat too. Its was his first time eating spaghetti squash. He is stealing all of my recipes. Even though I was stuffed, I wanted something sweet for a snack. I had a Philly Swirl. Its a 14 calorie popsicle. I can’t count how many times I have ate one of these to keep me from sabotaging my diet. Walmart sells them.

 

 

 

 

 

For dinner, I had a salad and used Maple Grove Farms Fat Free Balsamic Vinaigrette. This brand tastes really good and is only 15 calories for 2 tbsp. I like to keep my salads healthy so I don’t add high calorie dressings. With the salad, I had my last zucchini turkey burger. I made a bunch of them and then froze some so that I would have quick and healthy meals at my disposal. I put the burger on a ezekiel english muffin with lettuce, tomato, onion, spicy mustard, and Heinz reduced sugar ketchup. I like using a lot of ketchup so this kind is good for me because normal ketchup is 20 calories for only a 1 tbsp. I use WAY more than 1 tbsp. The reduced ketchup kind is only 5 calories and I can’t taste the difference.

 

 

 

 

 

 

 

The final thing I ate for the night was half of a pumpkin pie. This was a healthy version though. I got it from Lean Body Lifestyle. the entire half pumpkin pie was under 200 calories, 18g protein, 2g fat, 21g carbs, 9g fiber. It tasted just like an ordinary pumpkin pie without the crust. Its easy to make too. Click here to watch the video on how to make it.