Fitness Posts are moving
Jun 12th
Here ye, here ye! I am moving all fitness related, as well as military posts over to a new blog called Alpha Soldier. Head on over there now and bookmark it, then add the RSS feed to your favorite feed reader.
Power Pancakes
Jan 13th
My wife made something like this the other day, but I pulled this recipe from a forum site. It looks about the same. The source for this is from 3fatchicks.com. The nutritional info is at the bottom. Oh, if you don’t know what farmers cheese is, it is a family of cheese including Queso Blanco (the mexican sheese) and french Neufchetel.
These are nice replacements for someone on a low carb diet. Top it off with sugar free syrup if you like, it is just as good as regular flour pancakes. I recommend serving with turkey sausage for added protein.
Farmer’s Cheese Pancakes
Description
These delicious pancakes can be served flat or rolled up. The creamy, semisoft version of farmer’s cheese is best here; it can be found in the dairy section of most supermarkets.
Serves 4
Prep time: 5 minutes
Cook time: 25 minutes
Ingredients
6 large eggs, lightly beaten
1 cup semisoft farmer’s cheese
2 teaspoons granular sugar substitute
Instructions
In a large bowl, whisk together eggs, 2/3 cup of the cheese, and the sugar substitute. Lightly coat an 8" nonstick skillet with cooking spray and heat over medium heat. Spoon 1/4 cup of the batter into the pan and cook until pancake is set and edges are starting to turn golden, about 2 minutes. Loosen with a rubber spatula and flip; cook 1 minute more. Transfer pancake to a heatproof platter and place in the oven to keep warm. Repeat for remaining pancakes.
Divide pancakes among 4 plates. Dollop with remaining cheese. Serve warm.
Nutritional information:
Per 2-pancake serving: 206 calories
12 g fat (5 g sat)
2 g carbohydrate
19 g protein
0 g fiber
340 mg sodium
Been a while
Dec 18th
It’s been a while since I have blog’ed but I am going to start doing this daily now. I am going to post my work out and food intake at the end of the day. I am really starting to buckle down on the fitness thing right now. I have been wearing my heart rate watch all day so I can count how many calories I am expending so I can figure out how much I really need to be eating to gain muscle and lose fat simultaneously.
At only 6.5 hours counting, I have expended 1,640 calories and I didn’t have it on for the first hour or so of being awake, so I can probably add a hundred on that. Its only 2pm now, so I can imagine that by the end of the day I will be looking at double that. So we could be looking at 3,200 calories expended in a weight lifting day, more on kung fu days. If this is the case, I am going to start eating around 2,600 calories a day to maintain a good deficit without going to far down in the negative. Sure I could eat less, but I want my body to use that fuel.
Anybody have any good 2,600 calorie diet plans? Oh, also look to the right here —> I am doing twitter for my fitness stuff now so you will see my latest Tweets there like when I am going to the gym, kung fu, etc. I’m officially a dork now.
Strong Lifts
Dec 8th
I am not going to re-post the whole article, but for anyone who is just starting a road to fitness or weight loss, I suggest you read the articles at StrongLifts.com. I subscribe to their feed. They always have really good posts where they will do x number of reasons you shouldn’t eat breakfast, then a few days later, retort it with x number of reasons you should eat breakfast. I like the way they do that.
The latest is, How to Easily Bulid the Habit of Eating Breakfast.
Review of SodaStream’s Fountain Jet
Dec 1st
The Fountain Jet
Recently my wife received a home soda making machine by SodaStream, which she is going to review for her blog. Last night we put it together and started using it. I was so impressed by how simple it was, that I wanted to use it and review it myself. But why would a fitness blog want to review a soda making machine? The simple answer is, it doesn’t make JUST soda.
Let me start with how it works.This simple little device has a very basic set of instructions that anyone can follow;
- Insert carbon tank into back
- Fill included bottle with cold water, and insert in front
- Press the button on top for carbon activation
- Pull out bottle and add flavor
- Enjoy
The good news about all the soda mixes that you can purchase for SodaStream machines, is that they lack high fructose corn syrup. Although it is still “soda-ish”, it is better than buying one from the store. For a full list of drinks, check out the manufacturer’s web page found here, but the one I am most interested in is the Energy mix which is very much like a Red Bull.
Energy Mix going in the Bottle
Most body builders can vouch for the benefits of caffeine, but some people don’t realize that besides it’s energy boosting ability, it is also a key component in burning fat. This energy mix not only contains the ingredients that I need for my fitness goal to burn fat while still lifting to build muscle mass, but it only costs 20 cents per serving. Compare that to a 12oz can from the gas stations or more at the gym.
Now besides the energy boost and fat burning power I am getting from my new energy drink, I have a new twist on a product I am already using. I have been using an N.O. powder for a few months now every morning before my workout. Although the fruit punch flavor is great, it is a drag having to chug down that 10oz. I know water is good for me, but bubbles are so much better. Now with the SodaStream, I can make my own sparkling water and use that instead of just plain water in my pre-workout drink.
My First Taste of SodaStream
I have to say that for home made energy drink, I am very impressed. It doesn’t have the caffeine content as a Red Bull or Monster, but the other things that it does have less of is fine by me. Check out this comparison data between the three. I can add caffeine if I really need it. I may even try mixing a caffeinated N.O. reactor into the energy drink for the ultimate pre-workout boost.
|
Energy Drink |
Calories |
Carbs |
Sugar |
Sodium |
Caffeine |
|
Red Bull® |
110 |
28g |
27g |
200mg |
80mg |
|
Monster® |
110 |
26g |
26g |
140mg |
80mg |
|
SodaStream Energy Drink |
34 |
8g |
8g |
37mg |
30mg |
Overall, I am giving this product an A+ rating in my book. The product we got may have been free from the company, along with the flavor mixes (the energy was included via special request from my wife, Thanks baby) and first carbon bottle, but I will definitely be purchasing more when it runs out.