**Official Contest Prep Recipe Thread**

[fitlover]

I thought it would be cool to have one of these, where people can throw in their own recipes that they use throughout their whole prep. :D

It can be whacky, weird, whatever! As long as it TASTES GOOD and it's contest-friendly, post it here!!

-------------------
Spiced Sweet Potato Mousse: (FAVORITE pre-workout meal. Deeeelicious.)

-100g of baked sweet potato
-1 scoop of vanilla whey (I used Muscle Gauge "Ice Cream Sandwich)
-16g of peanut butter (you can use less, depending on what fits into your macros.)
-stevia/splenda (optional)
-Pumpkin Pie spice (adjust to meet "spiciness" taste)
-1 oz. of softened FF cream cheese

1) Mash the sweet potato completely. Sift in the protein powder a little at a time, until it's all mixed in. Add slight amounts of water to get a creamy consistency.

2) Mix in the cream cheese, peanut butter, and stevia/splenda (if using). Add in the spice at the very end.

3) Cover, and let it chill in the fridge for an hour.


Notes: Absolutely delicious. It's super versatile, so you can adjust the amounts to suit your macros. But overall it's totally clean, and it tastes like you're cheating on something.


Carrot Cake Oatmeal:

-40g of oats (quick oats work best)
-1/2 cup of skim milk
-1/4 cup of water
-1/2 tsp. of vanilla
-50g of shredded carrot
-pinch of allspice and cinnamon (adjust to taste)
-splenda/stevia (adjust to taste)

Topping:

-1 oz. of melted FF cream cheese with 1/4 tsp. of vanilla and 1 packet of splenda


1) Mix oats with skim milk, carrots, and water. Heat over MEDIUM (too high and you'll burn the oats/milk) and stir constantly while cooking. When oats have come to a boil, stir in the vanilla.

2) Pour the oats into a bowl, and add in the spice and splenda/stevia to suit your tastes.

3) Drizzle the topping over the surface. You can add nuts on top as well, if it fits your macros.


Notes: This is also really yummy, especially if you're a fan of carrot cake. I like making this for my refeeds.


Garlic Mashed "Potatoes":

-400g of cauliflower florets
-garlic powder, parsley
-1 tbsp. of parmesan cheese (adjust; optional)
-salt and pepper (to taste)

1) Steam the cauliflower, until it's very soft. You should be able to pierce it very easily with a fork.

2) Blend, or mash cauliflower in a bowl. DRAIN the cauliflower first, so it does not end up watery.

3) Add garlic powder, parsley, parmesan, salt, and pepper, to suit your taste.


Notes: These taste pretty much identical to mashed potatoes. I even tricked my mom into believing these were real potatoes. ;)


Best Protein Shake Ever:

*This is a base for a protein shake that will make it extremely rich and creamy. You can add whatever flavor you want after the base has been made.

-1/2 cup of cottage cheese
-1 scoop of protein powder
-splenda/stevia (adjust to taste)
-a couple ice cubes
-water (to desired consistency)
-1/2 tsp xantham gum (optional - makes it AWESOME and thick, though)

1) BLEND!!

My favorite things to add: peanut butter, strawberries/blueberries, PB2, cocoa powder, banana, pumpkin, etc!

Notes: This is a super good base for a protein shake. The cottage cheese and xantham gum make the consistency fantastic.

Salsa Chicken:

-1 boneless chicken breast
-1/2 tsp. taco seasoning
-1/4 cup of salsa
-2 tbsp. of FF sour cream
-chopped green onion (optional)
-1 oz. of shredded FF/skim mozzarella cheese

1) Sprinkle both sides of the chicken with the taco seasoning.

2) Spray a skillet with Pam and fry the chicken. Place inside a pan sprayed with non-stick cooking spray.

3) Mix the sour cream and salsa, and pour over the chicken. Bake at 350 degrees for 20 minutes.

4) Top with shredded cheese, and bake the chicken until the cheese melts. Top with the onion (if you're using it)


Notes: Omnomnomnom.


Taco Salad:

-100g of iceberg lettuce
-3 oz. of chicken breast or lean beef
-1/2 tsp. taco seasoning
-1/4 cup of lightly sauteed green peppers
-1 oz. of shredded low-fat cheddar cheese
-2 tbsp. of salsa
-2 tbsp. of mashed avocado (mash the avocado with lemon and salt)
-1 tbsp. of FF sour cream

1) Cook the chicken/beef in a pan with taco seasoning.

2) Slice the meat thinly, and arrange on top of the lettuce. Top first with the cheese, then with the peppers. Add the salsa, sour cream, and avocado mixture last.

3) Toss everything together.

Notes: Love this!

-------------------------

I've started it off, and will continue to add to this thread :D Let's have some of your entrees!!


P.S. It would be AWESOME to have feedback on eachothers recipes, by the way!

[cassiegose]

Stuffed Mushrooms

20-30 Mushrooms with stems removed
1 bag frozen spinach
1-2 cups ff cottage cheese
1 can artichoke hearts
Valentinos hot sauce

Blend spinach, cottage cheese, artichoke hearts. Add hot sauce to taste. Please mushrooms upside down on cookie sheet and spoon spinach/cottage cheese mixture into holes. Bake at 300 until done (usually about 15-20 minutes).

[UCFBuilder]

sick recipes in here

here are two of mine:

BEST PWO meal EVER:

2 scoops chocolate whey---champion nutrition chocolate works best..ON whey doesnt taste as good IMO
- 2 packets maple and brown sugar instant oatmeal or plain oatmeal if your macros dont allow for maple and brown sugar..doesnt taste as good with plain tho
- Mix ingredients in a bowl with HOT coffee....mix so u have a cake batter type consistency
- Freeze before u leave for the gym
-when u come back..take it out and it shouldnt be rock solid..but if it is..microwave for a few seconds...then add honey on top of it..however much your macros will allow

its amazing

Best Pre-bed meal EVER

- 2 scoops Matrix 5.0 chocolate mix protein(casein, whey and egg)---syntha 6 chocolate works well as well..havent tried it with any other protein
- 1 SF Dark Chocolate pudding
- Cinnamon
- Mix ingredients..dont add any liquid..until it forms a cake batter type consistency
- Take Naturally More PB..or your favorite PB.. and sink it into the middle of the mixture...use however much PB your macros will allow
- freeze for 2-3 hours on a low shelf in the freezer

-when u take it out..again it shouldnt be rock solid..but if it is..microwave for a few seconds...i like mine pretty hard so i can dig my spoon into it and fight for every scoop..lasts longer lol...if u microwave too long or dont freeze for long enough it will be too liquidy and wont be as satisfying

[itsgroll]

pretty much anything i put walden farms choc dip or carmel or marshmellow dip is BOMB!!

but heres some good easy ones:

oatmeal + walden farms choc dip + walden farms marshmellow dip + cinnamon = YUM

sweet potatoe + walden farms marshmellow dip and cinnamon = BEST YAMS EVER!!

blend cottage cheese + vanilla extrac + splenda + your choice of whey flavor + ice and freeze for 30 min = semi frozen yogurt YUM

greek yogurt + splenda + raspberry extrac = tasty protein snack!

i could post all day of quick concocktions....but ill wait and see what others post and ill put more up tomorrow ;)

[Dnarts]

Wheat loaf

8 egg whites
1/4 cup apple sauce (unsweetened)
1 tbsp. baking powder
3 shredded wheat biscuits (75g)
1-2 tbsp. cinnamon
1/4 cup splenda

Preheat oven to 400 and throw everything into a blender.
Pour mixture into a pammed up bread pan and bake 20 minutes.

Take it out, top with sludge or WF syrup/dip = WIN.

It's so moist and delicious I have it twice a week on my refeeds.

I also thought of making pancakes with the same ingredients. I'll try it tomorrow.

[bigasssnowman]

Meal from 2 weeks out 0 carb.

chopped up cooked chicken
pam.
cook it with 4 egg whites
add bean sprouts (kind of like having noodles),
fresh cilantro,
fresh chopped up green onions,
black pepper
chili powder.
Crushed peanuts. Add how every many crush peanuts you need to meet your fat macro for that meal. Tastes a lot like pad thai.. well after months of dieting it tastes like pad thai..

[fitlover]

sick recipes in here

here are two of mine:

BEST PWO meal EVER:

2 scoops chocolate whey---champion nutrition chocolate works best..ON whey doesnt taste as good IMO
- 2 packets maple and brown sugar instant oatmeal or plain oatmeal if your macros dont allow for maple and brown sugar..doesnt taste as good with plain tho
- Mix ingredients in a bowl with HOT coffee....mix so u have a cake batter type consistency
- Freeze before u leave for the gym
-when u come back..take it out and it shouldnt be rock solid..but if it is..microwave for a few seconds...then add honey on top of it..however much your macros will allow

its amazing


Ahhh, I have heard good things about this!! :D Will have to try it one of these days, perhaps on a refeed.


Wheat loaf

8 egg whites
1/4 cup apple sauce (unsweetened)
1 tbsp. baking powder
3 shredded wheat biscuits (75g)
1-2 tbsp. cinnamon
1/4 cup splenda

Preheat oven to 400 and throw everything into a blender.
Pour mixture into a pammed up bread pan and bake 20 minutes.

Take it out, top with sludge or WF syrup/dip = WIN.

It's so moist and delicious I have it twice a week on my refeeds.

I also thought of making pancakes with the same ingredients. I'll try it tomorrow.

That sounds pretty good!!

[RooRooTJ]

Here is a thread I put together a little bit ago too. I even started putting them into a pdf to be able to pass along. I will update soon and post it back out here.

http://forum.bodybuilding.com/showthread.php?t=123602361

[djbcrdi]

My PWO

1cup GO LEAN Crunch(honey/almond clusters) ....36carb 9pro 4.5 fat
1-2 6oz containers of low carb vanilla yogurt.....3carb 1.5 fat 3pro (per container)
Fruit of your choice (???)
1 6oz container of premade jello jello (1g protein 0 carb 0 fat)
optional-natty peanut butter if your gaining

mix it all up in a big bowl and enjoy

my total macros usually come out to be 42 carb 10pro 5.5fat without the pb and fruit

[itsgroll]

Meal from 2 weeks out 0 carb.

chopped up cooked chicken
pam.
cook it with 4 egg whites
add bean sprouts (kind of like having noodles),
fresh cilantro,
fresh chopped up green onions,
black pepper
chili powder.
Crushed peanuts. Add how every many crush peanuts you need to meet your fat macro for that meal. Tastes a lot like pad thai.. well after months of dieting it tastes like pad thai..

i hate to burst your bubble, but egg white, green onion and peanuts all have carbs in them.

[zmcdole]

HONEY MUSTARD
Walden farms pancake syrup
mustard
splenda

Mix it up and drizzle it on whatever you like.

[fitlover]

i hate to burst your bubble, but egg white, green onion and peanuts all have carbs in them.

Eh, I was going to say the same thing...

[Snowland]

OMG :D I love this thread!! I wanna try all those recipes at some point...

I have often made this "dessert" (clean, no junk included):

- FF or 2% Greek yoghurt (I use ***e brand)
- chopped sweet fruits or berries (mango is the BOMB, I also use fresh pineapple, raspberries...)
- Cinnamon powder
- grated dark chocolate (if you want to use)

I have no exact measures, just throw amounts of yoghurt etc. that looks right.

Mix everything up and enjoy! If using mango, make sure it's ripe and juicy, the juice adds to the sweetness... I have sometimes used a tiny pinch of maple syrup and FF whipping cream, but you can play with it and leave it out if your diet doesn't allow those. Even with them included, I think this is far better to satisfy sweet tooth than ice cream or something very sugary or fatty.

[fitlover]

OMG :D I love this thread!! I wanna try all those recipes at some point...

I have often made this "dessert" (clean, no junk included):

- FF or 2% Greek yoghurt (I use ***e brand)
- chopped sweet fruits or berries (mango is the BOMB, I also use fresh pineapple, raspberries...)
- Cinnamon powder
- grated dark chocolate (if you want to use)

I have no exact measures, just throw amounts of yoghurt etc. that looks right.

Mix everything up and enjoy! If using mango, make sure it's ripe and juicy, the juice adds to the sweetness... I have sometimes used a tiny pinch of maple syrup and FF whipping cream, but you can play with it and leave it out if your diet doesn't allow those. Even with them included, I think this is far better to satisfy sweet tooth than ice cream or something very sugary or fatty.

Oh man, I miss mangoes :o. Favorite fruit ever.

[bigasssnowman]

i hate to burst your bubble, but egg white, green onion and peanuts all have carbs in them.

My bad you might get 1.27983482 carbs from the egg whites. Why would you count vegetable carbs? (1/2 cup green onions has maybe 3g carbs. you only need a maybe a tbsp worth) skimp on the peanuts. :D

[fitlover]

My bad you might get 1.27983482 carbs from the egg whites. Why would you count vegetable carbs? (1/2 cup green onions has maybe 3g carbs. you only need a maybe a tbsp worth) skimp on the peanuts. :D

I guess it depends on the person :) Everyone has different ways of doing things!

[fitlover]

Stuffed Peppers:

-1/2 large green or red bell pepper, split in half lengthwise and cleaned of seeds
-4 oz ground chicken, beef, or turkey
-2 tbsp. of mushrooms, chopped
-1/2 small shallot, finely chopped
-minced garlic (to taste)
-2 tbsp. of chopped tomato
-1 tsp. Worcestershire sauce
-1 tsp. Italian seasoning
-pinch of salt
-1/2 oz. of shredded low fat cheddar cheese


1) Preheat oven to 350 degrees.

2) Steam your pepper half in a steamer for 3-5 minutes (or immerse in boiling water for the same period of time) Once done, set aside and let cool.

3) In a pan (sprayed with cooking spray), brown shallots and garlic; add the mushrooms, then add the ground meat. Add your seasonings and continue cooking, stirring the meat, until cooked through. Add the diced tomato to the mix and stir those in, cooking for just a minute longer, until the tomatoes just start to cook. Take off the heat and drain off any liquid.

4) Line a baking sheet with foil, spray with cooking spray, and put the pepper on it. Fill it with the cooked meat mixture. Sprinkle with cheddar cheese.

5) Bake for 20-30 minutes.


Notes: Awesomeness.


Breakfast Pie:

-40g of oat flour (or whole wheat flour)
-1 tsp. baking powder
-splenda/stevia (to suit tastes)
-1/4 cup of water
-1 tbsp. unsweetened applesauce
-tiny pinch of salt
-spices/extracts (if you want)
-handful of "extras" ****

(***These "extras" can be anything. Blueberries, strawberries, nuts, whatever.)


1) Mix the ingredients one at a time, and pour into a baking pan lightly sprayed with non-stick cooking spray.

2) Cook in an un-preheated oven at 350 degrees for 10-15 minutes, or until a toothpick comes out clean.


Adjust cooking time depending on the size of the pan you use. You could also double this.

Notes: Nomnomnom.


Delicious Baked Oatmeal: (I have this every refeed!)

-80g of rolled oats
-20g of raisins
-splenda/stevia (adjust to taste - I like mine quite sweet)
-cinnamon and allspice (adjust to taste)
-4 oz. of skim milk
-1 tbsp. water
-3 egg whites
-1/2 tsp. vanilla


1) Preheat oven to 350 degrees.

2) Mix all the ingredients in a bowl. Spread inside a baking dish lined with wax paper (it's easy to transfer this way)

3) Bake in the oven until golden brown on top, and there's no more liquid.


Notes: This is fantastic. I like to switch it up sometimes, and use blueberries instead of raisins, or use apples, whatever. Any way you'd like to do it, it'll come out delicious. The liquid amounts will vary if you're using quick oats. You can always adjust the recipe so that you use less oats, so it doesn't have to be for a refeed meal.

On regular days, I'll make this with 40g of oats, and cut out the raisins. Still awesome.

[Rsardinia]

I see a lot of tastey sounding meals but I want to know the macro totals for each of them. I don't want to have to add up all the ingredients to guesstimate what it comes out to. :(

[fitlover]

I see a lot of tastey sounding meals but I want to know the macro totals for each of them. I don't want to have to add up all the ingredients to guesstimate what it comes out to. :(

Oh don't be so lazy :p


Seriously though, I didn't add macros because it WILL depend on what brand of ingredients you're using, and the amounts. It really doesn't take all that long to add up in your head, if you've been doing this long enough. :)

[cassiegose]

My bad you might get 1.27983482 carbs from the egg whites. Why would you count vegetable carbs? (1/2 cup green onions has maybe 3g carbs. you only need a maybe a tbsp worth) skimp on the peanuts. :D

Actually 1 eggwhite has about .2 grams of carbs so you actually have .8 grams of carbs from the eggwhites... plus if you used 11 peanuts that would add another 2 grams of carbs... 1tbs chopped green onion has .3 grams carbs. Sooo to be accurate your recipe has about 3.1 grams of carbs (assuming the above amounts are used). :P

Seriously though... I'm pretty anal when it comes to my diet... but do people actually count the .2 grams of carbs found in 1 eggwhite?

[itsgroll]

My bad you might get 1.27983482 carbs from the egg whites. Why would you count vegetable carbs? (1/2 cup green onions has maybe 3g carbs. you only need a maybe a tbsp worth) skimp on the peanuts. :D

it adds up in a day. In 1 cup egg whites there is 4g carbs...and yes i count carbs in veggies, your body still processes it all the same!

for breakfast if i eat 1.5cup egg whites with oh i dunno 1/2c veggies = 10-15ish carbs (depending on the veggie). If your really trying to dial in for a show its very much necessary to know exactly what your eatting.

my 2cents

[fitlover]

Actually 1 eggwhite has about .2 grams of carbs so you actually have .8 grams of carbs from the eggwhites... plus if you used 11 peanuts that would add another 2 grams of carbs... 1tbs chopped green onion has .3 grams carbs. Sooo to be accurate your recipe has about 3.1 grams of carbs (assuming the above amounts are used). :P

Seriously though... I'm pretty anal when it comes to my diet... but do people actually count the .2 grams of carbs found in 1 eggwhite?

I don't count the eggwhite carbs, lol. But I DO count veggies.


it adds up in a day. In 1 cup egg whites there is 4g carbs...and yes i count carbs in veggies, your body still processes it all the same!

for breakfast if i eat 1.5cup egg whites with oh i dunno 1/2c veggies = 10-15ish carbs (depending on the veggie). If your really trying to dial in for a show its very much necessary to know exactly what your eatting.

my 2cents

^^ This!!

I don't eat a lot of egg whites. Maybe 3-4 a day, so I don't count the .2g inside each one. But I do count my veggie carbs, and my nut butter carbs, etc.

[Trillios]

Proatmeal brownies

80g oats
80g brownie mix
1 whole egg
2 scoops protein
5 packets splenda

-non stick spray pan
-blend everything
-400 degrees 30 minutes in oven

Yum!

[fitlover]

Proatmeal brownies

80g oats
80g brownie mix
1 whole egg
2 scoops protein
5 packets splenda

-non stick spray pan
-blend everything
-400 degrees 30 minutes in oven

Yum!

80g of brownie mix? What brownie mix?

[Trillios]

80g of brownie mix? What brownie mix?

http://i.walmartimages.com/i/p/00/01/60/00/19/0001600019726_215X215.jpg

[Downwthesicknes]

80g of brownie mix? What brownie mix?

LMAO. EXACTLY what I was thinking...

Not sure who eats the brownie mix pictured above during prep... but then again... Whaaado I know? :X

After 23 weeks of dieting: This is my newfound GLORY:

Protein Icecream:

One scoop protein powder
Walden farms chocolate spread
DIET COKE!
Mix mix mix.
Microwave into semi soopy, spongy brownie.
Mix mix mix.
Freeze for an hour.
YUMMMMMMMMMMMMMMMMMMMMm
(can also add in oatmeal prior to nuking if you need carbs)

I wanna try this with the walden farms marshmellow stuff ... but I've never ordered any!

[fitlover]

http://i.walmartimages.com/i/p/00/01/60/00/19/0001600019726_215X215.jpg

*facepalm*


LMAO. EXACTLY what I was thinking...

Not sure who eats the brownie mix pictured above during prep... but then again... Whaaado I know? :X

After 23 weeks of dieting: This is my newfound GLORY:

Protein Icecream:

One scoop protein powder
Walden farms chocolate spread
DIET COKE!
Mix mix mix.
Microwave into semi soopy, spongy brownie.
Mix mix mix.
Freeze for an hour.
YUMMMMMMMMMMMMMMMMMMMMm
(can also add in oatmeal prior to nuking if you need carbs)

I wanna try this with the walden farms marshmellow stuff ... but I've never ordered any!

Sounds interesting!

[cassiegose]

*facepalm*


lmao!

[fitlover]

Bumpp!!

[bwelch1985]

http://i.walmartimages.com/i/p/00/01/60/00/19/0001600019726_215X215.jpg


*facepalm*

could you pls get back to us w/ your list of acceptable items for recipes so this kind atrocity doesn't happen again ITT....k thnx

[fitlover]

could you pls get back to us w/ your list of acceptable items for recipes so this kind atrocity doesn't happen again ITT....k thnx

Uhhh.

I would think that most people don't bake with brownie mix on a contest diet.

[bwelch1985]

Uhhh.

I would think that most people don't bake with brownie mix on a contest diet.

and most people don't show up to their contest w/ great conditioning.....coincidence?

j/k...but seriously, i'd bet the majority of contest preppers across the country still eat f*cking tilapia and spinach 8 times a day while getting ready for a show. but, that doesn't make it right, does it?

i just like to see people being PROGRESSIVE and innovative w/ precontest dieting. it lets people know that there's more than one way to skin a cat and you don't have to diet the way ifbb pro's do in order to get shredded. so, facepalming someone that uses a "non-traditional-prep-friendly-food" just kinda rubs me the wrong way b/c you're sending the message out that it's ridiculous to eat something like that....when, in reality, it's just not your cup of tea....doesn't warrant a facepalm though....and certainly doesn't mean it's an unacceptable ingredient to a precontest diet recipe.

[fitlover]

and most people don't show up to their contest w/ great conditioning.....coincidence?

j/k...but seriously, i'd bet the majority of contest preppers across the country still eat f*cking tilapia and spinach 8 times a day while getting ready for a show. but, that doesn't make it right, does it?

i just like to see people being PROGRESSIVE and innovative w/ precontest dieting. it lets people know that there's more than one way to skin a cat and you don't have to diet the way ifbb pro's do in order to get shredded. so, facepalming someone that uses a "non-traditional-prep-friendly-food" just kinda rubs me the wrong way b/c you're sending the message out that it's ridiculous to eat something like that....when, in reality, it's just not your cup of tea....doesn't warrant a facepalm though....and certainly doesn't mean it's an unacceptable ingredient to a precontest diet recipe.



No, it's called poor dieting. :) I don't consider anyone who has a diet consisting of tilapia and spinach 8x per day to be balanced. However, I don't see sugary baking mixes as being part of a healthy contest diet either.

It all comes down to calories in vs. calories out, you're right. But it's also about fueling your body properly, because calories are not just calories when it comes down to nutritional value. We've all had this conversation a million times, and I could argue it into oblivion but that's not really my motive.

My point being, just because you CAN eat some of these foods and get away with it, it doesn't mean that it's the best thing for your body. Sure, I can get lean off of ice cream and cookies, so long as I don't go over a certain amount of calories. But that's not the way I roll. IMHO, healthy, complex carbohydrates are the best thing to be eating when you're leaning down.

Actually, I've discontinued my artificial sweeteners as well (except for stevia) because I didn't see it being of any good to my body. Loading it with all those chemicals, I may as well just eat table sugar.

Plus, when people see posting of sugary, fatty ingredients, or otherwise "taboo" foods, they get the wrong impression. It all comes down to how much you value your health. If I'm going to get on a contest diet I figure I may as well show a little discipline by eating the foods that will do my body the most good. :)

And, this is just my opinion, and what I've found to work best for my body.

Now we can move on.

[cassiegose]

No, it's called poor dieting. :) I don't consider anyone who has a diet consisting of tilapia and spinach 8x per day to be balanced. However, I don't see sugary baking mixes as being part of a healthy contest diet either.

It all comes down to calories in vs. calories out, you're right. But it's also about fueling your body properly, because calories are not just calories when it comes down to nutritional value.

Uh ohhhh here we go again!!! The famous "a calorie is not just a calorie... OR IS IT? debate! :D

Personally, if I opened a box of brownie mix while deep into a contest prep diet I can see myself losing all control...

I can see it now... "oh i'll just use a little bit to flavor my greek yogurt" and the next thing I know I'm sitting on my kitchen floor with a spoon, bowl, water and box of brownie mix... Brownie mix is all over my face and hands and I'm sitting there mixing and eating it by the spoon fulls (or simply pouring it straight into my mouth). LOL! Yes, I admit, sometimes I lose control. I'm all or nothing, and thats ok with me!

I agree with both of you guys (fitlover and bwelch) however before we start this conversation again what it really comes down to is WHAT WORKS FOR EACH PERSON. For me, I can't do stuff like this on a contest prep diet as it just opens up my cravings and makes me want more. Plus, I like to EAT so I'd rather have a big bowl of oatmeal than a tbsn of brownie mix (or cup of ice cream or 3 bites of chocolate cake!) if I know they are the same calories/macros. However, there are others out there would would rather continue to enjoy the foods that they love while on a contest diet and can do it in moderation without it affecting their progress.

Seriously people!!! If you want to eat 100% clean while prepping THATS OK!!! and If you can enjoy your favorite foods while still hitting your macros and this works for you then THATS OK TOO!

To each his own! Why do we have to continually beat this dead horse when its common sense that there are more than 1 way to SUCCESSFUL train and diet?

Just sayin.... :D

[fitlover]

what it really comes down to is WHAT WORKS FOR EACH PERSON. For me, I can't do stuff like this on a contest prep diet as it just opens up my cravings and makes me want more. Plus, I like to EAT so I'd rather have a big bowl of oatmeal than a tbsn of brownie mix (or cup of ice cream or 3 bites of chocolate cake!) if I know they are the same calories/macros. However, there are others out there would would rather continue to enjoy the foods that they love while on a contest diet and can do it in moderation without it affecting their progress.

I 100% agree. :)

I just find that I'm healthier when I eat clean. It's just a personal preference!!

That being said, lets not turn this into a debate thread. :)

[bwelch1985]

no debate needed. understood.

i just thought the facepalm was a slap in the face to the guy that submitted the recipe.

[zmcdole]

I eat clean during prep and don't worry about trying to calculate or fit in junk foods. I might do it a couple times, but thats it. I use the crap out of artificial sweeteners, diet soda, and walden farms stuff to satisfy my cravings. That's just me. I can't eat only one girlscout cookie, or one serving of poptarts. I just can't. I'd rather feel a little bit more full, than attempt to satisfy and unsatisfiable craving for whatever it is I'm craving. Even in the offseason I have to watch it because I can literally eat myself SICK trying to satisfy a craving for a certain thing.

[fitlover]

no debate needed. understood.

i just thought the facepalm was a slap in the face to the guy that submitted the recipe.

Sorry if I offended anyone.

But let's get this thread back to recipes :cool:. I have a few more that I'll be submitting later.

[JOSEF RAKICH]

Best Protein Shake Ever:

*This is a base for a protein shake that will make it extremely rich and creamy. You can add whatever flavor you want after the base has been made.

-1/2 cup of cottage cheese
-1 scoop of protein powder
-splenda/stevia (adjust to taste)
-a couple ice cubes
-water (to desired consistency)
-1/2 tsp xantham gum (optional - makes it AWESOME and thick, though)

1) BLEND!!

My favorite things to add: peanut butter, strawberries/blueberries, PB2, cocoa powder, banana, pumpkin, etc!


Pumpkin into a protein shake..

http://declan10.files.wordpress.com/2008/07/throw-up1.jpg

[fitlover]

Pumpkin into a protein shake..

http://declan10.files.wordpre ss.com/2008/07/throw-up1.jpg

Don't bash it till you've tried it. :)

[fitlover]

Sweet Potato Cake: (For low carbs, or refeeds!)

-100g of cooked sweet potato, mashed
-1 egg
-1 scoop of protein powder
-13g of ground flax meal
-2 tbsp. of FF yogurt
-1/4 tsp. baking powder
-sweetener (your choice)
-xanthan gum (optional)
-spices (optional - I used nutmeg, cinnamon, and cloves)


1) Preheat oven to 350 degrees.

2) Beat the egg and yogurt together. Then add the sweet potato. When that's mixed, add in the protein powder, sweetener, and flax. End by adding in the spices and baking powder, then the xanthan gum (if using).

3) Spray a baking dish with non-stick cooking spray. Pour the mixture in, and let it cook until it's COMPLETELY set. (Should be slightly golden on top, and a toothpick down the center should come out clean when it's done)


NOTES: Amaaaazing!

[lil_death]

Man, you guys can have so much stuff for contest prep! I'm SO limited! My coach is super old school, so I "don't need" dairy (fat fre, or otherwise) and allowed only limited carbs (veggies included... limited, like 1/2 c of broccoli limited) and proteins... Super jealous. However, I will post a lifesaver. This can be made with an ice cream maker, or without.

Protein Ice Cream

1 scoop (or whatever your macros are) protein powder
1/2 tsp guar gum
1/4 tsp xanthan gum
3/4 to 1 c of water
pinch salt
1 tablespoon unsweetened cocoa powder (optional), or 1 tsp s/f jello pudding powder
stevia to taste (or whatever sweetener of choice)
splash vanilla extract, or other flavoring (optional)
you get the idea with flavorings: cinnamon, etc
ice cubes if not using ice cream maker

Blend. If using an ice cream maker, make per directions. total lifesaver. That and herbal tea, or tons of water, or water with lemon juice and stevia... and lately... contest prep's been a bitch and it never used to be an issue. Don't get why this time around. Still trying to figure out how to add more air. I have an ice cream maker, so I blend (minus ice) with a hand blender. If you have any ideas, let me know.