Grace's Asylum ~ Sponsored by Musclespeed

[grace_ou]

Musclespeed's resident outlaw cyclist, adventure racing enthusiast, iron addict, bar room brawler, alcohol consumption specialist and all round bitch at your service. I'm not expert on anything, at least anything I would be willing to share ya'll. I'm just some crazy girls that trains to much, eats to much and drinks to much. So if you follow my advice do so at your own risk and good luck with that.

The new Asylum will have a few additions like Inmate Meals, Pruno Shakes, survival guides everyday training and tips for different areas sports & life. Basically whatever the **** I wanna talk about today.

I make daily training post, with all the details I feel like affording ya'll. I don't do request, don't bother to ask. It's all about me here.

All the recipes I post will be added to livestrong for those of you that track your meals there if you type in my recipe titles that will already be in the system.

http://www.livestrong.com/profile/gracesasylum/

There's a few more things coming so be patient or at least don't bitch to me about it. I do actually have a life so I can't do everything at once.

Accelerative Nutraceuticals
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Website:
http://www.musclespeed.net

Corporate:
http://www.accelerative.net

[grace_ou]

Grace's Asylum ~ Inmate Chow
Under 300 calorie meals.

Grace's Thai Green Curry Spiced Tilapia

2 4 oz fish fillets (tilipia)
1/4 cup light coconut milk
1/4 cup diced onion
1/4 cup diced orange bell pepper
2 oz peeled potato
1 cup raw spinach
Thai style green curry spice blend (about a 1 tsp)

*optional 2 oz coconut rum and 2 lime slices

Sprinkle Thai green curry spices over fish fillets and bake on parchment paper w/ a slice of lime for 15 min. at 425.

While that cooks dice and boil the potato in small pan.

In another pan saute diced onions, diced bell peppers and about a tsp of thai spice blend till tender. Then add the softened potatoes into veggies, plus 1/4 cup coconut milk and little bit of the water from potatoes, let simmer for about 5 to 8 mins. Don't cook all the liquid people.

*Optional but damn good is to add a shot of coconut rum to the veggies just before adding potatoes and coconut milk. Ya'll know I went with this option because let's face it there's really not much I want add alcohol of some sort to. Calorie breakdown however does not have the rum included in it.

Plate fish & sauce then throw a cup of raw spinach in the pan the sauce came out of .. toss a few minutes and plate with a little garlic sea salt.

It's not hard people.. don't **** it up.

Approximate nutrient breakdown is...

Serves 2 people
Calories per serving: 158
Fat: 2 g
Carbs: 7 g
Protein: 23 g



*Livestrong was used to figure nutrient break down.

[grace_ou]

Grace's Blackberry Chocolate Lovers Red Wine Whey Shake

1 scoop vanilla whey
1/2 cup processed egg whites like allwhites
1/4 cup blackberries
1/4 Chocolate Lovers wine (or whatever you have left over from the family meals, unless you really needed all the wine to tolerate your family)

Mix red wine (chocolate lovers) with blackberries and leave in fridge for a few hours or overnight or an hour.. or forget this all this **** and just dump both in the blender with some ice cubes, a scoop of whey (vanilla) and 1/2 cup all whites. Blend about 5 minutes .. or so to let egg whites froth a bit. If it's to thick just a bit of water.

Before you ask yes I drink this for breakfast. I try to start and end my days with the good nutritionally balanced meals.

[grace_ou]

Date: Friday
Sleep: 7-8
Hydration: 43

Blood pressure: 115/75
Resting heart rate: 51
Supplements:
Musclespeed - Con Cret creatine - Multivitamin – extra c & e – green tea – garlic oil – biotin – Calcium, magnesium, D – fish,flax,borage oils – fiber – co q-10 – L-lysine –

Recovery Methods:
Morning: Dry skin brushing w/ joint compression, hot shower w/ light stretching, followed by a 30 min light massage.

Icing: Right knee
Contrast shower for lower back soreness



We started hiking near the grass fields and today and I'll be damned if one the time we didn't have the camera out was when we saw the most wicked sight I have ever seen on those trail!! I ****ing kid you not we saw a Buffalo! He was completely oblivious of us.. (we think, he could have just been ignoring us).. but he was just standing in a field all alone eating. It was quite amazing and I've no idea where he came from. I'm not sure but we might have crossed onto someones ranch.. LOL, I'm not aware of having wild buffalo anyway.

We all just stood there stupefied wondering if we should walk away slowly or close our eyes and and wait for the massive beast to run us all down. I'm not sure because I've never been attacked by a buffalo before but I think for survival purpose you only need to out run the slowest guy in the group.

Today's Training Focus:Adventure racing

Weightlifting: DE lower

Low Box Squats
10x3 @ 155
5x3 @ 175

Box Jumps 3 different sizes
10 X 3 on each box

Hurdle hops (low)
10x3 bw
10x3 w/ 15lbs added

Dynamic GHR
10x3

Reverse Lunge w/ front foot elevated
3x8

abs, hypers


The rocks are kind of fun, you can just sorta slip and slide over them.. you can even see wear the bikes are wearing a path.

Cycling: Trail
2 hours


Middle of trail section was still kinda muddy today.. only one dumb ass slipped and fell on his face. Thank God it wasn't me. That orange clay gets slick as hell out there.

Hiking & running: Trails
w/ weighted packs & alternating intervals on no set time.
Hiking or running intervals are basically set on trail conditions. Run where you can, hike where you have to.

The only thing I really hate about trekking with the heavy packs is that it's a bitch to take a squat with them. I wish it were as easy as the guys have it.. they just whip it out and go.. me it's like ****ing production.

I have learned a few tricks though ladies. Like if you squat over a log to pee, there's less chance of pee running on your shoes. Maybe there's a post in ya'lls future about how to pee in the woods if your a women or a man that was raised by in an all female household.

*No monitors or gps today.

Notes: To ****ing tired to log diet tonight... like you really give a **** what I eat anyway.


This was the last of our sun set pulling in home tonight..

[grace_ou]

Date: Oh **** off.. IDK the date
Sleep: 6-7
Hydration: 41
Mood:

Supplements:
Musclespeed - Con Cret creatine - Multivitamin – extra c & e – green tea – garlic oil – biotin – Calcium, magnesium, D – fish,flax,borage oils – fiber – co q-10 – L-lysine –

Morning: Recovery Methods:
Dry skin brushing w/ joint compression, hot shower w/ light stretching, followed by a 30 min light massage.

Icing: Right knee
Contrast showers: Lower back soreness

Beer: For overall crankiness
Chinese buffet: For recovery and mood swings .. possible pms cure


Training focus today: cycling, recovery, & eating.

Cycling: Trails
2 to 3 hours relaxed, recovery pace

Notes: I 'm tired, sore, cranky and I have pms like bitchiness I doubt you really want to any more about my day then that.

Meals:
Berry lime protein shake

Meals:
Thia style fish (above somewhere)

Meals: Cause I can't live off 300 calories people.








What?? A girl has to eat..

[grace_ou]

Building Healthy Bones for Cycling


There is a well established connection between cycling and bone loss. There are several reasons for this, some known and some still just theory. Let's just use a little common sense for today starting with the fact that the vibration from cycling isn't strong enough to strengthen the bones; cyclists tend to avoid exercises that do, like weightlifting or even running. They also tend to under eat, and they spend very long hours in the saddle sweating nutrients out like calcium. If you really value your health take a few steps to help protect and build bone mass, otherwise you're going to be 40 and breaking a hip while leaning over to slip a dollar in a strippers g-string. Not a good place to be.

1. Weightlifting.

We might as well start here because you're all gonna resist this one. The fact is weightlifting done right will not hurt your ability to cycle. Seriously, get over this fear and just ****ing man up. It's all about balance and having a well-structured training plan. Weightlifting is great for building bone mass and strength that can be used on and off the bike. I'm not saying you need to go out and hulk up like a meathead; just add a few days a week of resistance training.

Heavy weight training a few times a week puts stress on the muscles and bones, encouraging them to grow.

Aside from the bone issue let me point out that cyclists tend to have weak vertebrae in the lower back because there's not really a lot of movement there. Weightlifting will help protect and strengthen the lower back. It's important to work the lower back (spinal erectors) and keep it strong. This will make you a better cyclist and help keep you pain free.

Some suggestions are squats, deadlifts & good mornings; also, on the lighter weight side, back extensions and ab work.

2. Supplements.

Take at least 1,200 mg of calcium a day, preferably with vitamin D with magnesium added. This will help the body absorb the calcium more easily. Magnesium also helps prevent calcium and potassium from leaving the bones.

I would also suggest a multivitamin taken at a different time of the day.

L-Lysine has also been shown to increase absorption rates of calcium.

Some endurance cyclists take an extra 200 mgs of calcium for every hour they ride over the first two hours. I do this in the summer when I have long riding days and I'm constantly sweating. I personally use Tums for this as it's easier on the stomach while training. There also more standard forms of calcium; some riders like the liquid form and simply add it to their hydration bottles. I have to say this- before you do that I would recommend talking to your doctor first, (I'm sure you all just blah,blahed me) because high doses of calcium can be linked to kidney stones and other problems. There are also doctors and research studies who say that lemon juice or lemonade may break down or help prevent kidney stones so drink at least 2 to 4 glasses of lemon and water or lemonade a day. Mike's hard lemonade doesn't count. I really wish it did, but it doesn't.

3. Diet.

Obviously you need to make sure you're taking in enough dairy food and calories. Here's where the typical cyclist will argue with me again. But you need more protein, *******s! More than the RDA tells you! There are plenty of studies out there showing that bone health improves with high protein diets and that fractures heal faster with higher protein diets. So it make sense that we need more protein when training longer hours. (notice that wasn't a question) Try getting some of that calcium in after rides through high protein choices like salmon or Greek yogurt.

Related to diet, but more on the what-you-should-avoid side: Limit smoking, excessive alcohol and soda, all of which have negative impacts on bone mass.

Ok, so we're not likely to do the first two but the soda could definitely go. The problem with sodas is that they have phosphorus which is known to leach to calcium from bones.

Now as far as the smoking we all know how bad that is and you shouldn't be smoking regularly anyway. My personal compromise is that I don't smoke cigarettes and only occasionally smoke other things.

As far as beer and booze, well if you could see fit to only drinking 2 beers or 2 oz of hard liquor a day you'll probably be fine. Unfortunately that doesn't mean 2 oz of hard liquor 4 times a day or 2 in the morning and 2 at night.

4. Cross training (for those of you still refusing the weight training). Seriously, running, jumping rope, stair climbing, hiking with packs, or, you know, try jumping up and down. It won't prevent pregnancy but it might help your bones. 20 minutes several times a week will make a difference on bone health.

If you're really gonna refuse to listen to reason then try standing up an the bike occasionally... do a few hops or something. Or even better get off the roads and onto the trails.

5. If all else fails, try drugs. It's the American way. There are several drugs out that help build bone mass; go ask a doc about them. Seriously though, get them from a doctor and not your local crackhead.

Now for the record I want all the cyclists I personally know and refuse to take any advise on this because they are stubborn smart asses to understand that if I pass you on the street 10 years from now and you're walking hunched over with one of those walkers with the tennis balls stuck on it while trying to figure out how to scramble into the local strip club, I'm going to shove you over and then laugh before I head over to get the lap dance you're going to miss out on because I knocked you down and now your hips broken.






National Osteoporosis Foundation

"Journal of Urology"; Dietary manipulation and lemonade to treat hypocritical calcium nephrolithiasis; MA Seltzer, RK Low, M McDonald, GS Shami and ML Stoller; September 1996

http://www.ncbi.nlm.nih.gov/pubmed/8709360

Longitudinal Changes in Bone Mineral Density in Male Master Cyclists and Nonathletes
http://journals.lww.com/nsca-jscr/Ab...ity_in.21.aspx

Effect of L-Lysine and L-Arginine on primary osteoblast cultures for normal and ostepenic rats
http://www.sciencedirect.com/science...53332201000543


Dietary L-lysine and calcium metabolism in humans.
(PMID:1486246)
http://ukpmc.ac.uk/abstract/MED/1486...cRh2bYSKHV.106

The Effect of Protein Intake on the Absorption of
Calcium and Magnesium
http://www.ncbi.nlm.nih.gov/pmc/arti...00977-0152.pdf

Amount and type of protein influences bone health1,2,3,4
Robert P Heaney and Donald K Layman

http://www.ajcn.org/content/87/5/1567S.full

[LoveMyInk]

dumbass newb checking in to ask stupid questions

[NC_RudeBoi]

subbed and rated 5 star!

[vanessa40]

dumbass newb checking in to ask stupid questions

x2

Looking good in here

[grace_ou]

dumbass newb checking in to ask stupid questions

LOL

subbed and rated 5 star!

Thanks!

x2

Looking good in here

Good morning!!

[B1GinNY82307]

well herrro!!!

[grace_ou]

well herrro!!!

herrrrooooo!!!!!!!!!!!!!!!!!!!!!! :d

[grace_ou]

Grace's Berry Hard lemonade Protein Shake
1 scoop vanilla whey
3/4 Hard lemonade (light) I like Mike's
1/4 cup wild berries

and because some idiot ****s this up every time I don't say so.
ADD ice and drop that **** in a blender. Any idiot with a monkey can do this.

Via Livestrong..
Calories 200
Fat 1
Carbs 12
Protein 27



For the virgin drinkers..
Grace's Berry Limade Protein Shake

1 scoop vanilla whey
1/2 processed egg whites
1/4 wild berries
1 lime (yes you have to squeeze, I'm sure you guys can figure that one out.)

..and because some idiot ****s this up every time I don't say so.
ADD ice and drop that **** in a blender. Takes about 5 minutes for the eggs whites to froth so don't be impatient.

Via LIvestrong..
Calories 218
Fat 1
Carbs 16
Protein 36

[LoveMyInk]

Now for the record I want all the cyclist I personally know and refuse to take any advise on this because your stubborn smart ass, that if I pass you on the streets 10 years from now and your walking hunched over with one of those walkers with the tennis balls stuck on them.. while trying to figure out to scramble into the local strip club.. to just know that I'm going to shove you over and then laugh, while heading to get the lap dance your going to miss out on.. because I knocked you down and now your hips broke.

there are no words for how much this makes me love you



I wonder if hard berry lemon lime protein drink would be work appropriate for me

[grace_ou]

there are no words for how much this makes me love you



I wonder if hard berry lemon lime protein drink would be work appropriate for me

It would take 2 shots of vodka thrown in to make it work appropriate for me.

[grace_ou]

Whey the Russian Way

1 scoop vanilla whey
2 oz vodka
1 oz coffee liquor
1 tblsp fat free half & half (yeah that was kinda like drinking soda at a buffet)

Same old ****... blender, ice, pushing the ****ing button already.



Via Livestrong..
Cals 390
Fat 1
Carbs 22
Protein 30

[vanessa40]

whey the russian way

1 scoop vanilla whey
2 oz vodka
1 oz coffee liquor
1 tblsp fat free half & half (yeah that was kinda like drinking soda at a buffet)

same old ****... Blender, ice, pushing the ****ing button already.



via livestrong..
Cals 390
fat 1
carbs 22
protein 30

ooohhhhh
me likey

[E_P_C]

subbed for the lulz and recipes

[B1GinNY82307]

I think these recipes beat the Situation's protein vodka....

[grace_ou]

subbed for the lulz and recipes

LOL, welcome..

I think these recipes beat the Situation's protein vodka....

Uck.. as long as the Situation's don't aiming in protein at me were fine..

[grace_ou]

ooohhhhh
me likey

That Russian protein shake thing was awesome! It was so good!! Worth every calorie.

[grace_ou]

Date: Mon.Jan.30,2012
Sleep: 5
Hydration: 41
Mood:

Blood pressure: 110/70
Resting heart rate: 58
Supplements:
Musclespeed - Con Cret creatine - Multivitamin – extra c & e – green tea – garlic oil – biotin – Calcium, magnesium, D – fish,flax,borage oils – fiber – co q-10 – L-lysine –

Recovery Methods:
Dry skin brushing w/ joint compression, hot shower w/ light stretching, followed by a 30 min light massage.




Training focus: Adventure

Cycling: Indoor spinning
Heart rate zone: 175-195
warm up
3(3x3) 95%/50%
5 mins easy roll
3(3x3) 95%/50%
cool down
43 mins



Running: 60 mins
In sand , lake side
heart rate zones 155-175

Cycling: Trail riding
2 hours, not much technical riding, alot of down but easy trails

Weightlifting: ME Upper

Bench press
5x3 @ 125-145-165-175-180
*180 was so ugly

Weighted pushups
4x12

Superset
A.High rows 3x12 band
B. Low rows 3x12 band

Superset
A.Front raises 3x12 band
B.side Raises 3x12 bands

Abs, abs..

Notes: To ****ing busy to leave notes at the moment

[grace_ou]

Adventure racing..
The basic races.

The 4 hour sprint - This race distance is considered the entry level for adventure racing. You can expect to be riding for 1.5 hours, trekking for an hour, and kayaking for 30 minutes. Faster teams are able to finish in 2 hours, while new adventure athletes will take the full 4 hours. In general the order of the disciplines is mandated by the race organizer. Basic navigation skills are required

The 6-12 hour adventure race – In general, you will be biking for 3+ hours, trekking for 2+ hours and then kayaking for 1+ hours. Keep in mind that the order of the events is not known until 30 minutes before the race start. Strong navigation skills are critical to the completion of this event.

The 24 hour adventure race - Racers can expect 12+ hours of mountain biking, 6+ hours of trekking and 4+ hours of kayaking. More than physical strength and endurance are required for this type of race; athletes must contend with cold night temperatures, sleep deprivation, equipment failure and manage food intake for nutrition and good digestion. The 24 hour races are also where you start to see more variety in racing such as the need for climbing, running, caving, boating ect.. they don't not all include biking.

Expedition adventure racing – This is a general term to describe multi-day racing. 48 hours, 3 day, 5 day, 10 day, and even up to 3 weeks races are available in this category of racing. Desert crossings, mountain ascents, caving, climbing and whitewater rafting are just some of the activities waiting for expedition athletes.

Basic skills you will need to get started.

1.Navigation. (you don't a nice little gps to guide off coarse) You need to be able to read maps, use a compass and general sense of how to find your way out. I list this as the most important cause no matter how good you are at any of the other things if you get lost nobody will you a win for how fast you accomplished it.

2.Biking. You need to be able ride different terrains. You need to be able to pedal efficient and sometimes you need to be able to ride with gear. Learn how to carry your bike and basic repairs.

3.Trekking. You need to able to hike while carry packs, eating, navigating,ect..

4.Boating skills. Learn how to paddle something bitches.

5.Basic rope skills, like how to put on a harness, tie knots and repelling.

6.Basic self care and injury treatment including illness is important. Cause believe it or not foot care can make or break a team. A blister untreated on one guy can bring the whole team to a crawl.


The higher the level you get the more skills you need and ofcoarse the more advance your skills you to be. Now the great thing is not everyone on your team needs to be expert in all areas, but you do all need general knowledge of them. Because the team must start and finish together if only one guy navigates really well and only one guy excels at bike repair then that's ok. In almost all races the teams must stay with in certain distances of each other, so make sure you don't lose a team member.

A few more things to note. Planning nutrition and hydration is very important skills, practice this training and don't take it lightly. Even slight dehydration can reduce your performance. Learning how to pack your gear is essential skill I didn't list. Remember you have to protect food supply from moisture.

Also when you reach the 24 hour race stage, this where you start to need a support team.

My team works like this.
1.Overall leader/ health care/watch dog (that's me)
2.Navigator/wilderness expert
3.Tactical planning/repair guy
4. Expert at climbing and rope skills/boating/rafting

5 &6.Do not race all the time.. some races require different size teams also he's back up in case someone gets hurt, or can't get off work. They also function as support. Support being their main job.

Now the last support guy I work with regularly works for the cycling team.

[B1GinNY82307]

Hey Grace - how do you fit all that it? I mean it seems alot...but what's your typical day like, I just wanted to get an idea...

[grace_ou]

Hey Grace - how do you fit all that it? I mean it seems alot...but what's your typical day like, I just wanted to get an idea...

My workout post pretty much are my typical days. I go to school a night, so I can pretty much train all day. On average I train about 4 hours a day. (averaged) I eat between each workout, unless I have bricks and then I eat while I'm working out. I'm a bit off schedule right now.. but my normal schedules looks like this. It is alot though. It's kinda suppose to be...that's sorta makes an endurance athlete... It's prob no worse then anyone else's job though.. lol .. it beats 9 to 5 job any day! I can't do the whole office thing or any other typical job.

Monday:
weightlifting:ME upper body lifts
Cycling: Vo2
Running: Base / tempo or fartleks

Tuesday:
Weightlifting: ME LOwer
Cycling: sprints or hill repeats
Running: Sprints

Wednesday:
Rest day

Thursday:
weightlifting:RE Upper body
Cycling: base plus drills
Running: Base plus drills

Friday:
Weightlifting: DE lower
rest

Saturday & Sunday:
Mileage building days for running and/or cycling
OR
Adventure training which covers alot of things..

Things are a bit wacky right now, but my training schedule should look like the above. I know WS days aren't really suppose to be run back to back like that, but it's best schedule set for me.

I also tend to adapt things alot to how I'm feeling..

[grace_ou]

Grace's Fast Food Shrimp Lunch
Fresh, fast and easy for the cooking challenged. If only dating could be this easy. I will give you the same advice for buying seafood that I give the guys before dates; If it smells fishy don't eat it!

4oz fresh shrimp Buy it already cleaned, save your self some trouble. Go ahead and peel them because every time I leave the tails on some idiot it eats them. Since this recipe is for one, guess who I think that idiots gonna be??? Any guess??

1 box microwaveable veggies.. the antioxidant blend works great. it's the one with broccoli, carrots, peppers ect..

2 bay leaves (don't be stupid you don't eat those)
1 tsp old bay seasoning (for seafood, imagine)
little garlic any kind you want powder, crushed what ever..
parsley, dried about 1/4 tsp
red chili flakes, feel free to us as much of that as you want.
1 tsp olive oil butter

Take a pan add water seasoning, bay leaves, old bay, garlic, parsley, chili flakes.. then..

Pop the microwave pouch in the microwave and zap that ****er for 3 mins.

Go back to the water drop the shrimp in and boil for IDK 3 to 5 minutes depending on size of shrimp. They cook really fast and they sorta float when they are done and they turn pink.

When you think they are done enough, drain water off try not to let all the spices float away, but do make sure to get rid of the bay leaves. Add a little bit about 1 tsp of olive oil butter to pan and some sea salt.. toss the shrimp around and then dump veggies in and toss again.

Now stop playing with your food and go eat. If all that takes more then 15 minutes you're probably retarded.



Via Livestrong.. http://www.livestrong.com/recipes/gr...-shrimp-lunch/
Cals 235
Fat 10
Carbs 15
Proteins 24

[grace_ou]

Date: It's a ****ty Tuesday,,
Sleep: 5-6
Hydration: 44
Mood:

Blood pressure: 110/70
Resting heart rate: 54
Supplements:
Musclespeed - Con Cret creatine - Multivitamin – extra c & e – green tea – garlic oil – biotin – Calcium, magnesium, D – fish,flax,borage oils – fiber – co q-10 – L-lysine –


Morning:Recovery Methods:
Dry skin brushing w/ joint compression, hot shower w/ light stretching, followed by a 30 min light massage.


Training focus: Solve a cluster **** of problems.



Running: Cross country
*This was just a disaster from start to finish. It was warm out so I left the in a top that had thin straps. First mile one of them broke looses! Since I generally run braless I had to go back home and change.
Then about two miles into the second run I started feeling chaffing on one of the seams of my compression pants and it's really not possible to simply shift them. I ended up missing a nice patch of skin there.
Mile three I tripped and by this point was ready to call cab to take me home.
It was one of those rare runs in which I really wished I hadn't left the house. I shouldn't even settle into a pace. It sucked.

Cycling: Trail
This wasn't to bad but I def wasn't on my game either. I laid my bike down twice and broke a spoke on one of those times. Not really a big deal.


Weightlifting: ME lower
I think this is where I broke one of the spokes.

Deadlifts
x3 @ 145-165-185-205-235-255
x2 @ 275-295-315-335

Rack pulls
x3 @ 315-325-335-345
x2 @ 345-335-325-315

Shrugs Machine
4x10 @ 100-100

Iso roes
5x5 @ 155-155

hypers
4x12

Lifting was decent.. given my day I decided on skipping squats..lol

Notes: My day went kinda ****ty.. Thank God tomorrows Wednesday cause I could really use a rest day!! I just feel a bit tired and over worked today. I really need more sleep.

Dinner..

[grace_ou]

****ty Day pick me up protein shake ..

1 shot Kahlua
2 tblsp fat free half & half
1 scoop whey
2 Stoks (which packs about 40g's of caffeine a shot)
1/2 cup allwhites


(Flaming marshmallow heart)

Ice blend.. pure hyper happiness with close to 40 grams of protein and 80g's caffeine and happy warm feeling.. that'd be the booze..

I don't give a **** about the calories in this .. it's a def bad day must have.. oh and two marshmallows I set on fire a few minutes into the drink.

[NC_RudeBoi]

You Grace as always are AWESOME!!

[vanessa40]

****ty Day pick me up protein shake ..

1 shot Kahlua
2 tblsp fat free half & half
1 scoop whey
2 Stoks (which packs about 40g's of caffeine a shot)
1/2 cup allwhites


(Flaming marshmallow heart)

Ice blend.. pure hyper happiness with close to 40 grams of protein and 80g's caffeine and happy warm feeling.. that'd be the booze..

I don't give a **** about the calories in this .. it's a def bad day must have.. oh and two marshmallows I set on fire a few minutes into the drink.

I think i have a girl crush on you


I will be making this very soon
Kahlua is my all time fave