Monthly Archives

August 2014

Pumpkin Protein Cake

By Nutrition

Alcohol and fitness are not really two things which go well together. Many people ask me how bad alcohol is and how much they can drink while still improving their bodies?! Alcohol consumption relating to fitness is generally not an area discussed. You will often see fitness fanatics stay home while their friends go out drinking to ‘save the gains‘… They seem to think having a few drinks will cause their muscles to fall off and give them a beer gut. This is really a load of crap..

People talk about the work/life balance and getting it right. People also should think about the fitness/life balance and getting that right. Yes drinking may not be optimal for the best physique. But when your old and frail looking back at your life. Do you want to be the person who stayed home and got an awesome body?!! Im going to explain simply how to keep a great body while being able to enjoy alcohol.

Alcohol has about 5.6 calories per gram. It is liquid form which does not fill you up meaning your left hungry. This is why you get in from a night out and eat a whole pizza and a bar of chocolate….

Alcohol effects testosterone levels very slightly after binge drinking, although not enough to take any negative effect on the body. Studies show that even drinking alcohol post workout won’t reduce muscle strength and gains. Alcohol will not increase muscle protein synthesis (using muscle as energy).. Which means your muscle will stay totally intact while doing a bar crawl.

Alcohol its self is not fattening. It cannot be stored as fat in the body. However. When consumed, it takes priority so fat oxidization from the body cells (using fat as energy) will not happen. It is the sugary crap in alcoholic drinks along with the consumption of drunk eating which will cause fat gain.

So.. How do you drink while preventing fat gains…

  • For that day, reduce fat and carb intake to allow for extra calories from the alcohol which will be consumed
  • Keep protein levels high to prevent muscle protein synthesis
  • Have sensible beverages.. a beer will have 12g of carbs in it, while cocktails will range between 10-20g of carbs. Stick to dry white wines which contain <1g of carbs and spirits (mixed with soda or diet drinks) contain almost no carbs.
  • Limit big nights out to once a week due to the increased risk of disease caused by alcohol…. We want to be happy and healthy. Not diseased alcoholics!
  • Finally.. Don’t come home and eat the whole fridge. This will cause fat gain!

Now.. Don’t use this an excuse to go out and get shit faced every weekend because thats not healthy.I strongly believe in everything in moderation. So what if you get absolutely smashed every once in a while. So what if you eat a pizza to your self occasionally… Having one healthy day will not make you slim and healthy. One day of drinking or one day of eating crap (make sure they are on separate days) 😀 will not make you fat and unhealthy. Don’t be a square meat head with no social life because thats not something to be proud of!

Following up from my last high carb post for re-feed days. This is a delicious, high protein, low fat (almost no fat) recipe using my faveeee veggie. PUMPKIN:)

Pumpkin Protein Cake

Ingredients:

Makes 16

  • 75g protein powder (I used vanilla flavor)
  • 4 egg whites (for lower fat) OR 2 whole eggs
  • 300g pumpkin puree OR roasted/microwaved pumpkin
  • 1tsp baking powder
  • 150g oat bran OR oat flour
  • 100ml unsweetened almond milk

Directions:

Pre heat the oven to 180 degrees and line a cake tin with a little coconut oil. Put all ingredients in a mixer/blender and mix until a smooth consistence is reached. Pour the mixture into the cake tin and bake for 20-25 minutes or until a knife comes out the cake clean. (everyones oven seems to cook faster than my shitty oven)

Tip:

For extra texture, try adding nuts, seeds of cacao nibs to the mix after blending 🙂

Low Fat, Pumpkin Risotto

By Nutrition

Do you ever hit major plateaus in fat loss? Keep eating a low calorie diet yet can’t seem to loose any fat, how ever much you bust your ass in the gym? You may be suffering from low levels of Leptin in your body and need a re-feed… Re-feed? To most fitness junkies this is a familiar word although most people don’t even have a general understanding of Leptin levels and shy away from re-feeds in the fear of putting on weight…. There are hundreds of amazing explanations online but most of them go all scientific and confusing on us… No body got time for that shit.. So i’m going to tryyyyyy to explain this as simply as possible so you can have worry free re-feeds and burn that fat away.. YIPPEE

So Leptin is a metabolic, anti starvation hormone found in the body. Leptin levels are reduced by a calorie defect of a reduce of body fat. When Leptin levels decrease, a message is send to the brain to pretty much say..don’t burn any body fat and eat more food.. This is why you can be dieting super strictly, training like mad and still loose no weight. Sucks right? On top of this you find your self super hungry all the time where the brain is telling you to eat more food. This makes dieting super hard! You may also find your workouts are slacking from a lack of muscle glycogen stores for energy…. Sound familiar?

So how do we increase leptin levels? We eat a shit ton of carbs?!?! CARBS CARBS CARBS. Yes thats right. And not just the slow GI ones either. You can go to town on carbs. This is what we call a re-feed. It is a process of eating over your daily calorie allowance with a high percentage of carbs to bounce your body back out of starvation mode by raising the leptin levels. Don’t get too excited. This is not just a blow out cheat meal. You can kind of look at is as a controlled cheat meal...

To carry out a perfect re-feed you must increase your daily calorie consumption with carbs. You will eat 50%-100% more carbs than on a normal day from any carb sources containing no sucrose or fructose. Sucrose and fructose have no effects on leptin levels so we dont need these. While doing this you will reduce your fat intake to a minimum. This means eating no fatty foods and grams of fat you do consume will be a miniscule amount from the other foods you are eating. Protein intake must be taken to 1g per lbs of body weight.

The re-feed will usually be done over a 24 hour window every 4-7 days. The lower the body fat levels are.. the lower the calorie consumption.. the more often you will need to re-feed. You will generally find each re-feed can be slightly higher in carbs every time as well. I have been known to have re-feed days rocketing up to 700g of carbs!!! Your muscle glycogen stores will also be replenished which will give you amazing energy levels and strength in your workouts :).. Your shouldn’t worry too much about veggies on re-feeds as they contain a high level of fiber which will make you feel super duper full and may prevent you from eating enough carbs.

Best Carb Sources:

  • Bread
  • Pancakes
  • Waffels
  • Fat free Icecream
  • Fat free Frozen yogurt
  • Oats
  • Rice
  • Pasta
  • Fat free Chips
  • Cereal (frosties are the bombbbb)

Bellow is one of my favorite hearty re-feed meals. I will usually have a portion of this, followed by a huge tub of frozen yogurt and maybe a stack of pancakes with frosties on! Doesn’t get much better than that!!!!

 

 

Low Fat, Pumpkin Risotto

Ingredients:

Serves 2

  • 1 onion
  • 2 garlic cloves
  • 6 mushrooms
  • 2 handfuls of chopped green beans
  • 300g roast pumpkin
  • 200g arborio rice
  • 1 tsp turmeric
  • 1tsp paprika
  • 1tsp cumin
  • salt and pepper to taste
  • 2 cups of vegetable stock
  • 400g cooked chicken breast
  • 400g low fat cottage cheese

Directions:

Chop the onion, mushroom and garlic and combine in a pan on low heat with the turmeric, cumin, paprika, salt pepper and a splash of vegetable stock. Fry for around 3 minutes until the onion is browned. Add the rice and stir allowing it to absorb the flavor. Add the first cup of stock and stir regularly until all the liquid has absorbed. Once all the stock has been absorbed add the second cup of stock and continue to stir on a low heat. When all the liquid has been absorbed, check the rice has been cooked all the way through then chop and add the roast pumpkin and the green beans along with the cottage cheese. Allow to simmer for 5 minutes then remove from the heat. Serve and top with sliced chicken breast. ENJOY

 

p.s don’t weight your self after re-feed day. You will be heavier!