Archive | Peanut Butter Choc Chip Protein Cookies RSS feed for this section

Not-So-Chicken Legs

30 Jul

Last week was really quiet.. there wasn’t much going on in the ICU, and I was very in the way in anaesthetics (due to more students starting up) so I had a pretty cruisy week!! It was nice, I spent time catching up on study (this year is flying by and exams are only a few months away, eek!) as well as doing a bit of reading about exercise and nutrition.

I’ve decided to alter my routine a bit because I feel like I’m stuck in a bit of a rut and need to surprise my body with change 🙂 I’ve also decided that I want to slim down my legs – someone mentioned that my legs are looking very chunky last week & I don’t handle comments like that very well. My boyfriend says he loves my legs, but I think he’d love every part of me no matter what I look like haha <3. I found a few articles suggesting that to slim down bulky legs, you should:

  • Decrease the weight and increase the reps (50+!!!)
  • Less HIIT and more slow and steady cardio
  • Decrease calorie intake

Basically, the aim is to change the ‘fast twitch’ muscle fibres in my legs, to ‘slow twitch’. Fast twitch muscle fibres are found in athletes like short distance sprinters – the muscles become adapted to contract quickly and powerfully over a short period of time. Slow twitch muscle fibres, like in long distance runners, are good for endurance. By comparing the physique of the different athletes, the size of the different muscle fibres is obvious. Doing heavy weights at low reps gradually transforms slow-twitch fibres in fast-twitch, so I am wanting to reverse this, to a certain extent, in my upper legs. Oh, and the decrease in calorie intake is to help with fat loss, but because my body fat percentage is quite low anyway, I don’t think that’s the main issue here.

As well as changing my leg routine, I’m just going to add some drop sets and different types of exercises for my other muscle groups, just to mix things up a bit.

 

Motivation: I don’t know who this is but I really like her legs. The shoes help of course haha

Image

 

Weekly food plan:

 

Meal 1/Breakfast:

Blueberry protein pancakes

 

Meal 2:

Image

Triple Chocolate Protein Cake Bars from www.runningtothekitchen.com. These are really dense and really yummy!!!

Serves 9 (but I cut mine into 16 small squares)

1 cup oat flour

1/4 cup almond meal

1 scoop vanilla whey protein powder

1 scoop chocolate whey protein powder

3 tbsp unsweetened dark cocoa powder

1/2 tsp baking soda

1/4 tsp salt

1 egg

2 tbsp egg whites

1/4 cup Stevia (I used about 12 serves of Stevia)

1/3 cup unsweetened applesauce

1/4 cup plain Greek yoghurt

1/4 cup almond milk

3 tbsp dark chocolate chips (optional – I left these out)

3 tbsp chopped walnuts (also optional, but I added them)

Preheat oven to 175 degrees and grease an 8×8 baking dish

Mix dry ingredients in a bowl

Mix wet ingredients in a separate bowl, then add to dry ingredients

Pour batter into baking dish and bake for 20-25 minutes or until a toothpick comes out clean

Let cool completely before slicing

Nutritional Info: (per 1/16 squares)

Calories: 88

Total fat: 4.6g

Total carbs: 5.4g

Sugars: 1.0g

Protein: 5.9g

 

Meal 3/Lunch:

Image

Kangaroo Chili

Serves 4

500g kangaroo mince

1 onion – diced

4tsp minced garlic

4 tsp tomato paste

2-4 tomatoes – diced

1 cup of 4 bean mix (drained can)

Chili powder

Curry powder

Salt and Pepper

Basil

Thyme

Dash of Worcestershire sauce

Combine meat, garlic and Worcestershire sauce in a bowl, then brown the mixture in a frying pan at medium heat until the meat is almost fully cooked. Drain fat from the pan, then add rest of the ingredients. Cook until meat and onion are thoroughly cooked.

Nutritional Info: (per 1/4 serves)

Calories: 170

Total fat: 2.5g

Total carbs: 6.6g

Sugar: 3.3g

Protein: 28.7g

 

Meal 4:

Image

I tried another protein cookie recipe and these are really yummy but next time I will add another egg because they are a bit crumbly. If you love peanut butter, these are the cookies for you!! These are Peanut Butter Chocolate Chip Protein Cookies from www.createliveblog.com/.

Serves 8 large or 12-14 small (I made 14)

3/4 cup peanut butter (make sure it is 100% peanuts!!)

1 large egg

1 tsp vanilla extract

1/4 cup chocolate chips (I subbed in more walnuts)

2 tbsp ground flax seed (I didn’t have any of this so I used ground LSA mix – linseed, sunflower and almond)

1/4 cup diced walnuts

2 scoops of protein powder (I used chocolate whey protein)

Preheat oven to 190 degrees

Combine all ingredients and mix well

Roll into balls and flatten onto a baking tray

Bake for 14-18 minutes or until cookies are beginning to brown

Nutritional info: (per 1/14 cookies)

Calories: 236

Total fat: 17.8g (only 3.3g saturated fats)

Total carbs: 6.3g

Sugar: 1.9g

Protein: 13.6g

 

Meal 5/Dinner:

I cooked my Slow Cooker Thai Chicken again, but instead of almond butter I used peanut butter (left over from the cookies). The nutritional info is almost identical.

 

Meal 6:

Chocolate Protein Mousse + Peanut Butter 🙂

Image

🙂 xx