Tag Archives: protein

Tips for Buying New Supplements

Your plastic scooper scrapes against the bottom of the container reminding you that you need to place an order for more whey protein, pre workout, BCAAs, fish oil or whatever your weapon of choice is. You’ve been stretching out your supplements to last as long as possible so you don’t have to empty your wallet on the stuff again. Here are some tips on how to soften the blow and spend as little as $25-30/month on your favorite supplements.

1. Understand the ingredient list.

If you’re looking for a whey protein supplement, all you need to do is look for a reputable brand (preferably one you’ve tried before) with a great flavor whey protein. A $20 tub of whey protein will produce the same effect as a $50 tub of whey protein if the primary ingredients are the same. I generally buy whatever is on sale at bodybuilding.com or amazon and I try to keep it around $40 for 50+ servings. I base my main decision off of point #2.

5 Reasons You Should Supplement BCAAs

2. Servings/Price.

If I can get a 70 serving tub of whey protein for $50 vs. a 50 serving tub for $40, I’ll choose the former because that’s the better value. The same thing goes for pre-workout (which generally comes in 30 serving containers). I generally don’t spend more than $20 on a pre-workout because that market is also pretty saturated and competitive.

Budgeting Your Supplement Plan

3. How long will the product last if you take it consistently?

If you have a 30 serving container of product that you use every day then you can expect it to last you 30 days (obviously). Are you going to take pre-workout every day? Probably not. You’ll probably only take it 4-5 days per week so it should last you roughly 6 weeks. Keep that in mind when you’re budgeting. If you only want to spend $30/month on supplements then look into the servings/price and how long the container will last you so you know exactly how much you’re spending on your supplements each month.

4. Do you need the supplement or is it hype?

The guy at GNC that sold you the 90 servings container of rare African mango skin extract that will “TARGET AND TORCH BODY FAT!” is just pumping up his commission. I’ve been ripped off and millions of other people have been ripped off like this. Look into only seriously researched supplements like whey protein, BCAAs, caffeine, and of course only consider reputable brands.

Does Your Pre-Workout Have These Ingredients?

My Current Stack

Xtend Perform BCAAs Black Cherry

Scivation Vanilla Whey Protein (30 g of protein/serving)

Neon Sport Volt

I do the majority of my supplement shopping on Bodybuilding.com and Amazon, hunting for the best deal. With Bodybuilding.com you generally get impressively fast shipping and some free goodies but at $8+ for shipping it’s really your best bet only if you plan on buying in bulk. With Amazon you can typically pay a little less and get free shipping but you don’t get samples, magazines or become a part of the Bodybuilding.com community.

Check out my Instagram & Facebook page for more advice!

 

Mixed Berry Kodiak Cake High Protein Waffles

Kodiak Cake Power Cakes aren’t just for flapjacks, they make next level waffles too!

The process is exactly the same as making Kodiak Cake flapjacks except you pour the batter onto a waffle iron. I went one step further and topped my waffles off with mixed berries, powdered sugar and a drizzle of maple syrup. This is all you need:

Click here to buy Kodiak Cakes Powercakes Mix!

Ingredients
1 cup of Kodiak Cake Powercakes Mix
1 cup of water
1/2 cup of mixed berries
1 tbsp. maple syrup
1 tsp. powdered sugar
* for more protein add 2 egg whites or 1/2 scoop of vanilla whey protein

Instructions
1) Mix Kodiak Cake Powercakes mix with 1 cup of water.
2) Pour over an oiled waffle iron (coconut oil preferably).
3) Cook until golden brown and then plate.
4) Top with mixed berries, sprinkle powdered sugar and a drizzle of maple syrup.
5) Serve.

Nutrition Info
Protein: 14 g
Carbohydrates: 45 g
Fat: 4 g

Click here for my Kodiak Cakes High Protein Cookie Recipe!

Want an extra energy boost? Try stacking these waffles with my Vanilla Cinnamon Protein Cappuccino! For more healthy recipes follow me on Instagram, Twitter and Facebook.

Lenny & Larry’s Protein Cookie Review

I jumped on the Lenny & Larry’s Protein Cookie bandwagon.

 

lenny larry complete protein cookie

When I was in Penn Station and needed something to hold me over for the train ride home,  I stopped in Duane Reade and hunted through the snack aisle and health aisle for something decent. Most protein bars/snacks are either $3+/bar or you can get 2 gross bars loaded with sugar alcohol for $3-$5. To my surprise Duane Reade had Lenny & Larry’s Protein Cookies and they were only $2 which was totally justifiable considering the macronutrients aligned perfectly with my needs (16 g protein, 48 g carbs, and 12 g fat for the whole cookie, a serving is 1/2 a cookie). I’m not really going to go into depth here but compared to other prepackaged high protein snacks here’s what you should know about Lenny & Larry’s Protein Cookies
1. Unbelievably good flavor (8/10).

I tried the double chocolate chip cookie (for lack of other options) which had a rich chocolate flavor unlike the flavor of processed cocoa alkali which you would generally experience from chocolate whey protein.

2. Best texture out of any protein snack I’ve ever tried.

It’s fair to have high expectations for cookies of any kind but a lot of times protein snacks are chewy, gritty, and leave a sandy feel behind. Lenny & Larry’s Protein Cookie is forgivably chewier than a normal cookie and the nutritional content alone makes up for the slight chewiness. Tossing it in the microwave on high for 15 seconds or the toaster oven for 60 seconds should get rid of that entirely.

3. Totally satisfying.

Again the macronutrient content from the cookie alone was enough to hold me over for 2-3 hours. If I had the opportunity to dress it up like this protein cookie cheat meal, I would’ve been in cookie heaven.

4. Phenomenal Ingredient List
*
Info taken directly from lennyandlarrys.com

✔ 16g Protein per Cookie
8g of Fiber per Cookie
Vegan
Kosher
No Dairy
No Eggs
Uses Only Sustainable Palm Oil

Non-GMO Cookies

No Genetically Modified Organisms
No Soy
No High Fructose Corn Syrup
No Cholesterol
No Trans Fat
No Artificial Sweeteners
No Sugar Alcohols

Click here to buy Lenny & Larry’s Complete Cookie. You won’t regret it.

There’s a reason why Lenny & Larry’s Protein Cookies are taking over the fit-food market. They didn’t send me any samples or pay me for this review. I was honestly so impressed that I wanted to give my two-cents for anyone looking for a high protein baked good. I’m not alone either. Word of mouth reviews, posts, and tweets are contributing to huge success of Lenny & Larry’s and by spreading the word hopefully we can see more companies create products like this (and for Lenny & Larry’s to expand their product line).

High Protein Peppermint Patty Ice Cream Recipe

Stay on track with your fitness goals with this high protein peppermint patty ice cream

This Peppermint Patty Ice Cream is made with sweet spreads dark chocolate mint coconut butter, Greek yogurt, truvia and dark chocolate chips (optional). It’s so easy to make, here’s what you need:

Ingredients
1 Cup Plain Greek Yogurt (mixed with 1 packet of stevia)
1 tbsp. Sweet Spreads Dark Chocolate Mint Coconut Butter
1 tbsp. Dark Chocolate Chips (optional)

Instructions
1) Warm the Coconut butter for 30 seconds to soften. Mix with Greek Yogurt.
2) Sprinkle dark chocolate chips in and stir.
3)  Place in the freezer for 30 minutes.
4) Stir and place back in the freezer for another 30 minutes.
5) Repeat step 4 until you reach your desired consistency.

Nutrition
Protein: 28 g
Carbohydrates: 20 g
Fat: 7 (without chocolate chips), 10 (with chocolate chips)

peppermint patty dark chocolate frozen greek yogurt ice cream recipe

The Greek yogurt provides a large serving of slowly digesting casein protein to keep you satisfied for hours, the coconut butter provides a serving of medium chain triglycerides which help burn fat, lower bad cholesterol levels (LDL), and lower blood pressure. Compare this with 1/2 cup of Haagen Dazs where you would have 16 grams of fat, 35 grams of sugar and 1 gram of protein and it’s clear to see why this recipe is great for anyone with ice cream cravings. Want to kick it up a notch? Add a 1/2 scoop of Scivation Vanilla Whey Protein for another 15 grams of protein in your ice cream while giving it a creamy vanilla taste to compliment the dark chocolate, minty goodness!

The Ultimate Kodiak Cake Pancake Stacks (Recipe)

Feed me all of the Kodiak Cakes. All of them. My friends at Kodiak Cakes sent me a case (6 boxes!) of their protein packed, whole wheat Power Cakes and I’ve been experimenting with them ever since. Cookies, crepes, muffins, you name it, but you can never go wrong with a big hot stack of pancakes. I took it one step further by adding some more protein, creamy almond butter, dark chocolate, cinnamon, vanilla, and fruit. Check out these stacks!

Kodiak Cakes high protein pancake recipe

Ingredients
1/2 Cup Powercakes Kodiak Cake Mix
1/2 cup water
2 egg whites
1/2 sliced medium banana
1 tsp. cinnamon
1 tsp. vanilla extract
1 tbsp. organic almond butter
1 tbsp. melted extra dark chocolate

 

 

Instructions
+ Combine Kodiak Cakes Power Cakes Mix with water, egg whites, cinnamon and vanilla extract.
+ Heat on a skillet on a medium flame until golden-brown on both sides.
+ Spread almond butter and place banana slices on the first pancake.
+ Add second pancake on top and spread dark chocolate and place more banana slices.
+ Repeat this process until you’re out of pancake mix.
+ Drizzle lite maple syrup and dig in!

Nutrition Info
Protein: 24 g
Carbohydrates: 40 g (before maple syrup)
Fat: 16 g

I also GAVE AWAY a case of Kodiak Cakes Power Cakes Mix on my Instagram. Make sure you follow me for more giveaways, recipes and awesome workouts!

The Ultimate Kodiak Cake Pancake Stacks (Recipe)

Feed me all of the Kodiak Cakes. All of them. My friends at Kodiak Cakes sent me a case (6 boxes!) of their protein packed, whole wheat Power Cakes and I’ve been experimenting with them ever since. Cookies, crepes, muffins, you name it, but you can never go wrong with a big hot stack of pancakes. I took it one step further by adding some more protein, creamy almond butter, dark chocolate, cinnamon, vanilla, and fruit. Check out these stacks!

Kodiak Cakes high protein pancake recipe

Ingredients
1/2 Cup Powercakes Kodiak Cake Mix
1/2 cup water
2 egg whites
1/2 sliced medium banana
1 tsp. cinnamon
1 tsp. vanilla extract
1 tbsp. organic almond butter
1 tbsp. melted extra dark chocolate

 

 

Instructions
+ Combine Kodiak Cakes Power Cakes Mix with water, egg whites, cinnamon and vanilla extract.
+ Heat on a skillet on a medium flame until golden-brown on both sides.
+ Spread almond butter and place banana slices on the first pancake.
+ Add second pancake on top and spread dark chocolate and place more banana slices.
+ Repeat this process until you’re out of pancake mix.
+ Drizzle lite maple syrup and dig in!

Nutrition Info
Protein: 24 g
Carbohydrates: 40 g (before maple syrup)
Fat: 16 g

I also GAVE AWAY a case of Kodiak Cakes Power Cakes Mix on my Instagram. Make sure you follow me for more giveaways, recipes and awesome workouts!

Why You Can’t Gain Weight

Believe it or not, not being able to put on weight is a very common problem for gym-goers. I’ve heard the tired line “I just can’t gain weight” time and time again from Skinnies (ectomorphs). They claim that they eat massive quantities of food every day yet can’t seem to shift the numbers on the scale. Here’s what you may be doing wrong if you’re “suffering” from this problem:

1. You’re Not Eating Enough “Big” Meals.

Maybe you eat 1 or 2 seemingly big meals (500+ calories/meal) but for the rest of the day you either don’t really eat or your meals are significantly smaller (200 calories/meal). By the end of the day you may only be taking in 2500 calories when you really need closer to 3500 calories to pack on some mass. Eating five 700 calorie meals per day to get to that 3500 calorie intake is easier than choking down three 1000+ calorie meals. Chances are you can get two of those big meals down but then you’re coming up short for the rest of the day.

The Truth Behind IIFYM

2. You’re Not Consistent 7 Days/Week.

If my first point doesn’t apply to you and you actually are eating 5 big meals per day, my next thought is that you’re hitting a calorie surplus 4 or 5 days per week but those other 2-3 days you’re coming up short. Very short. By the end of the week your weight is the same because you aren’t maintaining a consistent surplus calorie intake to keep up with your metabolism.

3. You Make Eating A Lot of Calories a Chore.

I know people that used to choke down 2 cups of oatmeal and 4 plain eggs, or 2 cups of rice and 8 oz. of plain grilled chicken to meet their macro needs. Scrolling through Instagram you may find meal preppers with a hundred tupperware containers filled with asparagus and tilapia. Bland, uninspired meals make gaining weight (and losing weight) much harder than it needs to be. Include calorie dense foods to your plate to get more out of each bite.

Click here for Healthy High Protein Recipes.

4. You’re Actually Not Eating Big Meals

This is probably the most common mistake out of them all, your meals aren’t actually that big. You could be eating 5, 6, even 10 meals per day but if you’re not hitting a calorie surplus by the end of the day you’re not going to gain any weight. An easy way to figure out how big your meals should be find out how many calories you need per day to gain weight and divide those calories by the amount of meals you want to eat per day (I recommend 4-6).

Click here to find out how many calories you need to lose, maintain, or gain weight.

Here are some tips on how to pack in extra calories in your meals without feeling disgustingly full:

+ Add 2 tbsp. peanut/almond butter to your meals wherever necessary.
+ Add 1 extra tbsp. of olive oil to grilled meats and vegetables.
+ Add an extra protein shake to your diet: 1-2 scoops whey, 1 scoop vanilla ice cream, 8 oz skim milk, 1 tbsp. peanut butter.

Check out some of the big meals on my Instagram.

The Only Green Smoothie Recipe You Need

I tried my first Green Smoothie over the weekend and got hooked. I wanted to make one for myself and tailor to my goals. This recipe takes 30 seconds to make and provides 1.5 servings of protein, 1 serving of vegetables, 1 serving of fruit. It’s low fat, low carb and will keep you feeling full and healthy all day. Are you sold yet? Here it is:

Boost this smoothie with Green Tea Matcha antioxidants

Tropical Green Smoothie 

green protein smoothie vegetables spinach fruitIngredients
* add the following ingredients to your blender in order (hardest ingredients go farthest from the blades)
1 serving frozen tropical fruit mix (pineapple, kiwi, strawberry, mango and papaya)
1 tbsp. flax or chia seed
1 cup of raw spinach
1 scoop vanilla or strawberry whey protein
1/2 cup Greek yogurt
1 cup of water (or orange juice if you want a sweeter smoothie)


Nutrition Info
Protein: 32 grams
Carbohydrates: 21 grams
Fat: 5 grams

Click here to try another smoothie recipe!

Check out my Instagram and Facebook page for more recipes, workouts and product giveaways!

Cinnamon Vanilla Greek Yogurt Parfait (Recipe)

Greek yogurt is a staple in my diet because it delivers a large portion of slow-digesting protein. You can use it as a topping, dipping sauce, sour cream substitute, make frozen Greek yogurt, or just make a breakfast parfait. I generally choose the latter because it only takes a few minutes to make a killer parfait. Here’s my Vanilla Pumpkin Greek Yogurt Parfait recipe:

Cinnamon Vanilla High Protein Greek Yogurt RecipeIngredients
1 cup Plain Greek yogurt
1 tsp. cinnamon
1 tsp. nutmeg
2 tsp. vanilla extract
1 packet Truvia
1/4 cup high protein Granola
1/2 oz. roasted almonds, walnuts or pecans
1 tbsp. chia seeds
1 medium banana (sliced)

 

 

Instructions
1) Mix the Greek yogurt with the cinnamon, nutmeg, vanilla extract and Truvia until the contents are evenly distributed.
2) Mix the granola, chia seeds and roasted nuts and layer atop the yogurt mixture.
3) Top the parfait with sliced bananas. 

Nutrition Info
Protein: 36 grams
Carbohydrates: 24 grams
Fat: 8 grams
Calories: 312

*Disclaimer = that picture is from a previous recipe…but that’s exactly what it looks like anyway.

Check out more recipes and awesome workouts on my Instagram and Facebook!

Strawberry Banana Protein Smoothie (Recipe)

Check out this easy Strawberry Banana Protein Smoothie recipe that you can make in under 5 minutes. I made mine as a pre-workout meal and it kept me feeling satisfied for over 3 hours! This is what you need:

strawberrysmoothie.jpgIngredients
1.5 scoops Strawberry whey protein
1/4 cup strawberries
1/2 medium banana
1 tbsp. chia seed
1/4 cup low fat vanilla frozen yogurt

Directions
1) Combine all ingredients in a blender.
2) Blend until contents are smooth and evenly dispersed.


Nutrition Info
335 calories
Protein: 36 g
Carbohydrates: 32 g
Fat: 7 g

This is a great recipe if you want a quick protein-fix first thing in the morning, before your workout, after your workout or as a late-night snack. Try it out and let me know how you like it!

Check out my Instagram and Facebook for more high protein recipes, awesome workouts, and a product give-away opportunities!