Many
of you might remember the amazing protein cupcakes my wonderful friend Michelle
made me for my birthday! They were super cute, so delicious and really
did make me feel special being able to have cake when on such a strict eating
plan!
Mmmmmm so delicious!
Being
the awesome chick she is she let me have the recipe to put on here!
Michelle’s
Protein Cupcakes
What you need:
- 3 eggs
- 250 to 300g cottage cheese
- 3 tablespoons carob or cocoa powder
- 80g oats, finely ground
- 1 teaspoon ground cinnamon
- 2 scoops chocolate flavour whey protein powder (you can make them with whatever flavour you’d like)
- 1.5 tablespoons honey
- 1/2 teaspoon baking powder
Method:
Prep:10min › Cook:20min › Extra time:20min resting › Ready in:50min
1. Beateggs in a bowl and add all other
ingredients. Put the baking powder in last, and leave the mixture for 20
minutes so the oats can soak.
2. Preheat the oven to 200 C / Gas 6. Grease a
cupcake/muffin tin
3. Take a blender and blend the mixture in the bowl
until smooth and looking like melted chocolate. Otherwise, it won't be dense
enough and there will be lumps from the curd. Pour the mixture into the
prepared tin.
4. Bake in the preheated oven until a skewer inserted
near the centre comes out clean, about 20 minutes.
My workout yesterday was good, but using my rhomboids properly doing squats on Wednesday meant they were SO sore yesterday!
Here's my workout:
Group A: Lunchtime Core session (30 minutes)
o Dumbbell Side Bend
§ 20 kg x 20 reps
§ 20 kg x 20 reps
§ 20 kg x 20 reps
§ 20 kg x 20 reps
§ 20 kg x 20 reps
§ 20 kg x 20 reps
o Crunch
§ 20 reps
§ 20 reps
§ 20 reps
o Bicycle Crunch
§ 20 reps
§ 20 reps
§ 20 reps
o Flat Straight Leg
Raise
§ 10 reps
§ 10 reps
§ 10 reps
o Weighted Russian
Twist
§ 10 kg x 20 reps
§ 10 kg x 20 reps
§ 10 kg x 20 reps
o Dumbbell Side Bend
§ 20 kg x 20 reps
§ 20 kg x 20 reps
§ 20 kg x 20 reps
§ 20 kg x 20 reps
§ 20 kg x 20 reps
§ 20 kg x 20 reps
o Crunch
§ 20 reps
§ 20 reps
§ 20 reps
o Bicycle Crunch
§ 20 reps
§ 20 reps
§ 20 reps
o Flat Straight Leg
Raise
§ 10 reps
§ 10 reps
§ 10 reps
o Weighted Russian
Twist
§ 15 kg x 10 reps
§ 15 kg x 6 reps
§ 10 kg x 20 reps
o Cable Crunch
§ 60 lb x 10 reps
§ 80 lb x 10 reps
§ 90 lb x 10 reps
Group B: Evening Back session
o Lat Pulldown
§ 70 lb x 10 reps
§ 70 lb x 10 reps
§ 70 lb x 8 reps
o Chin-Up
§ 5 reps
§ 5 reps
§ 4 reps
§ 4 reps
§ 4 reps
o Lat Pulldown
§ 55 lb x 12 reps
§ 55 lb x 10 reps
§ 70 lb x 10 reps
§ 85 lb x 10 reps
§ 85 lb x 10 reps
§ 100 lb x 5 reps
§ 115 lb x 3 reps
§ 70 lb x 10 reps
§ 70 lb x 10 reps
o Bent Over Barbell
Row
§ 20 kg x 10 reps
§ 25 kg x 10 reps
§ 30 kg x 8 reps
§ 35 kg x 6 reps
§ 40 kg x 5 reps
§ 45 kg x 5 reps
o Seated Cable Row
§ 18 kg x 10 reps
§ 26 kg x 10 reps
§ 33 kg x 6 reps
§ 40 kg x 4 reps
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