And its 8w 4d – Can’t miss a beat!

I feel like my world revolves around the gym and food right now, and really it kind of does. But there is more to life, and I know that. Monday was a prime example of how days go sideways and sometimes you just have to roll with it.

The morning routine at our house right now is gym for me first, alarm goes off at 4:10am and I get up to get ready and be at the gym (sometimes pounding at the door) at 5am. I have to be home by 7am for my husband to switch with me – 2 year olds can’t watch themselves – and then I try to shower and get ready before the rugrat gets up around 7:30am.

Monday morning I could only do my 1hr cardio because I needed to be at work early to leave early and pick up my car getting fixed. GET ON WITH IT ALREADY RIGHT!??! Well that left me to do my weights at night.

I got all my meals in during the day, had a shake when I got home, picked up my car, had supper and then headed to the gym around 8:00pm. This way the kid is down and hubby can relax. But holy cow I forgot that the gym turns into a night club after dark! I was supposed to do legs but heck no was I going to attempt that. I ended up securing a cable and went to work on back and biceps.

I managed to do;

Straight Arm Lat Pulldown

Lat Pulldown (wide grip)

Cable Double Bicep

Bicep Cable Curl

Seated Row

Barbell Curl

I was home by about 9pm and had my last meal of the day – protein and water, made into a cake. I don’t think I fell asleep until past 10pm which is super late for me! So, 4:10am Tuesday morning was SUPER early.


Protein Frosted Vanilla Pumpkin Pie Cake

This is very similar to my Chocolate Protein Lava Cake except this time I made sure I could pop the cake out of the dish it cooked in and then I made protein frosting to go on top!

Started out with my ingredients – vanilla protein powder, xanthan gum and pumpkin pie spice

IMG_4772I mixed those all together in a dish, then added just enough water to make it doughy. Sprayed another dish with PAM and then poured in my batter.

IMG_4773 IMG_4774










Then it went into the microwave for about a minute. Depending on if you want the whole thing cooked through, mine still ended up a little runny in the middle.

IMG_4777This time I made frosting – about 1/3 of my scoop of protein for the frosting, a little bit of xanthan gum and just enough water to mix it.


And then I frosted my cake. I added a dusting of cocoa powder to finish it off and it was great! Nice little change to the normal.


Breakfast Protein Loaf

Further to my Egg White Pancake post, I also try to spice things up by making this recipe a couple of different ways.

Waffles – basically make up the same ingredients and put into your waffle maker! Warning though, because of the egg white they tend to puff up a bit and cause a bit of a fuss in the waffle maker. I don’t do them this way often.











The easiest one has been lately the loaf;











The one above is for 5 days – so I take my ingredients for one day;

1 cup egg whites (or a mixture of protein powder and egg whites)

15g oats

1 Banana

1tsp Nutracleanse

1tsp Flax

1tsp cinnamon

all x 5 for 5 days – mix it up, I blend it with a hand mixer. Then pour it in – bake at 350 for about an hour. I divide it up and then freeze it. Take it out the night before to thaw and then cut up into pieces and put under your broiler for a few minutes to brown up!

And sometimes, when I am a nice wife. I cut my husbands up and then make it into french toast – YUM!








Sole for the Soul

You will find a lot of people in the fitness/bodybuilding industry eat Talapia. It is low fat and doesn’t have a fishy taste or smell. You can blend it in with almost anything. I have eaten my fair share in the past, but I have now switched to Sole or Cod or if I am feeling fancy, Halibut. What I am looking for really is wild white fish and Talapia is farmed.

Today I made up a sauce to coat my Sole with before it went into the oven. It consisted of Stone Ground Mustard, Frank’s Red Hot, Low Sodium Soy Sauce, Sea Salt and Flavor God’s Lemon & Garlic seasoning. I really just eyeballed it to see what worked, put my finger in it to taste and it was ready to go!

IMG_4710I buy my fish frozen from Walmart or Superstore. For me one pack equals about 3 meals.

IMG_4712I put my thawed fish onto a baking sheet, onto parchment paper and coated it with my sauce.

IMG_4711I baked it in the oven at 350 for about 12 mins and then I put it on high broil for another 8 mins (may have been a touch too long). It really depends if you are eating it right away or saving it for later to be re-heated. For me it is the latter so I normally try not to over cook it.




Protein Brownies

Now things are getting a little crazy! I can’t just be satisfied with one version of dessert! I had to create something else…I actually had envisioned protein tiramisu but then it ended up brownies or even smore looking. Who cares it was DAMN tasty!

I used my protein cookie recipe but instead of making cookies, I poured my batter into a baking pan and make a flat tray of “brownies”.


Then I needed a filling – keep in mind this ended up being 2 servings – I took one scoop of vanilla protein and added about 1/2 tsp xanthan gum and a little bit of water. This created a sticky, pudding like filling for my brownies.


Protein Cookies

I normally have my protein lava cake for my last meal of the day, but I wanted to try something new. I am in contest prep right now, so I can’t start adding ingredients to make real cookies so I had to get creative!

1 scoop protein powder (I used Bio X Chocolate PB Swirl)

1/2 tsp xanthan gum

1 tbsp cocoa

1/2 tsp baking soda

2 tbsp egg white

4 tbsp water

1 tsp vanilla

1 tsp liquid stevia (or as much/little as you want)

Bake in the oven at 350 for about 8 mins


Chocolate Protein Ice Cream



This one is very simple – Protein Ice Cream or Protein Fluff, as some call it. It is easy to prepare and can be done in a hundred different ways. I originally found the idea on Protein

Basically, take your protein powder mixed with milk, almond milk, water – whatever liquid you choose and then add frozen fruit, or I just used ice and then the magic ingredient is Xanthan Gum (I used 1 tsp).

Get creative (but on your plan) and Enjoy!!