Rowyn's Road to Recomp

[Echo814]

Congrats again on getting into the 120's! Proof positive that the process works Now I just need to follow your lead hehe. In for cheese cake recipe!

[Rowyn]

Thanks, Erica! It IS rewarding to see the scale move, makes the week's work more satisfying.

HEAVY LOWER
Just stuck to my normal weights today, trying to keep strength steady as I continue with the deficit. Last week I did some maximal deadlifting so this week I stayed at a lower weight and worked there.

Squats
95/10, 135/5, 155/5, 165/5, 165/5, 165/4, 165/4

SS/Smith Machine Calf Raises
225/12, 245/12, 265/10, 285/10, 285/10, 285/10 (couldn't find the right weight!)

Hack Squats
150/12, 240/10, 240/10

SS/Machine Calves
150/10, 170/10, 170/10

Deadlifts (Triset)
135/10, 185/5, 205/2, 225/3, 225/3 225/3, 185/5

TS/Leg Extensions
145/8, 145/8

TS/Adductor Machine
240/12, 255/7, 255/7

Lemon Blueberry Swirl Protein Cheesecake
This is a very tart and refreshing cheesecake, with a really "normal" cheesecake texture. The blueberries are awesome in it, I would not omit! They definitely add to the dessert.

Notes:I used vanilla casein for the protein powder, normally the recipe would call for 2 tbs flour for binding, I used a scoop of protein instead. The casein is thicker than regular protein powder after it mixes in, so I can't promise you what the texture of your cheesecake will be with regular powder.

All the Splenda in this recipe is the granulated for baking type. I don't tolerate Stevia blends well, but you could use that instead. The baking version though, you need the granulation to make the texture work.

I baked the cake in an 8.5" springform pan, you can use a regular 9"ish round cake pan but you can't take it out and place on a plate.

Like most cheesecakes, this one tastes best after first cooled and refrigerated overnight. It will get more tart with time. It ends up being a very lemony cheesecake, so if you want to cut down the lemon and zest feel free to adjust. I like it really tart

Crust
1/2 cup rolled oats
2 Tbs PB2
.5 tsp cinammon
1 Tbs agave nectar
1.5 Tbs water

I made the crust by taking a 1/2 cup oats and pulsing in my processor until they were more ground (but not too fine). I then mixed them with 1 T warmed agave nectar, 2 T (tablespoons) PB2 and 1.5 T water. Mix well and press into pan. It takes patience to spread and spread it around to make it fit, use a rubber spatula if you have one. This is just enough crust for the bottom, it doesn't go up the sides. Pre-bake the crust at 400F for 15 mins or so, and allow to cool completely before you use it.

You could probably get away with using honey or Splenda instead of agave. Next time I will make a gingersnap crust If you aren't a big crust person and want to save a little cals, you can just dampen the pie plate bottom with a spritz of oil and sprinkle the ground oats around and don't pre-bake.

Blueberry Swirl
1 cup frozen blueberries (thawed)
2 T Splenda (granulated for baking)
.5 tsp cornstarch
.5 tsp fresh lemon juice
.5 tsp cinammon
.5 tsp vanilla

Cook everything but the cornstarch in small saucepan for approx 8 mins low/med heat. Whisk occasionally. Add cornstarch and let thicken another few minutes. It will look like jam. Yes, you can use reduced sugar jam in a jar, but its nowhere near as good!
Cheesecake Filling
Dry Ingredients
3/4 cup granulated Splenda
1 scoop vanilla casein protein powder

Wet Ingredients
3 tbs fresh lemon juice
8 ozs fat free cream cheese (1 container or block)
16 ozs 0% fat Greek yogurt
1 egg plus 1/4 cup egg whites
zest of one lemon

First beat cream cheese and Splenda together until smooth. Blend in the yogurt, protein powder, lemon juice and zest. Blend well. Whisk the egg and add to mixture, and stir carefully (don't overstir once egg is added).

Pour over cooled crust into pie pan.

Spoon the jam in two long lines going down the length of the pie. Use the spoon to distribute as evenly as possible. Now use a butter knife to cut diagonally across the cake back and forth to get the swirl effect.

Bake at 325F for 30-40 mins, or until cake is just jiggly in center when you move it. Turn off oven and leave door slightly open, let cake cool in the oven. The cake will crack as it cools unless you run a butter knife gently around the edges of the cake between the pie pan and the cheesecake to loosen it from the sides. Let it cool completely, at least 4 hours, before refrigerating. I baked it in the evening since I was no longer using the oven and left it overnite. The crust will become yucky soggy if you put it in the fridge too soon.

The following macros are based on cutting the cheesecake into 8 servings:
144 cals per slice, 15g P, 16.5g C, 1.3g F

Cut it into 6 big slices and you have a perfect PWO "shake" replacement!

[aznprincess]

i've been super busy so i want to start a journal but i'm afraid i won't be able to post with regular frequency...

[merlinsrealm]

Good morning Jean

Please overnight me some of that cheesecake

[erinlee01]

Another recipe I'm stealing from your journal.

[ajangel25]

Mmm that crust sounds awesome!I've been wondering if you could make a crust out of peanut flour!

[toodlepip]

Oh that cheesecake sounds so good. The tarter the better!

I'm wary of using that amount of splenda though…you ever have any reaction to it?

[Echo814]

Recipe snagged Will report back with results lol. Solid workout, great numbers even though there were no increases, heck maintaining strength in a deficit is an accomplishment

[Rowyn]

i've been super busy so i want to start a journal but i'm afraid i won't be able to post with regular frequency...

Ha, I struggle with the same problem! At least you are back on the forums a little bit

Good morning Jean

Please overnight me some of that cheesecake

I would if I could! Maybe I need to develop a mail order high protein baked goods business lol.

Another recipe I'm stealing from your journal.

Let me know how it goes if you make it! I am going to try it as a pumpkin spice swirl next.

Mmm that crust sounds awesome!I've been wondering if you could make a crust out of peanut flour!

I actually made some really good reduced cal gingersnap cookies, spicey and with a decent amount of protein (for a cookie). I think these will make a good base for graham cracker crumb crusts. I am going to try it with a pumpkin swirl cheesecake next, that is if everyone would stop eating them lol.

Oh that cheesecake sounds so good. The tarter the better!

I'm wary of using that amount of splenda though…you ever have any reaction to it?

No problems with Splenda, I actually react poorly to Stevia in those amounts, though I can eat a little of it a day. You can sub out for your preferred sweetener I am sure, it should be granulated in some way though or the cheesecake will be a bit funky.

Recipe snagged Will report back with results lol. Solid workout, great numbers even though there were no increases, heck maintaining strength in a deficit is an accomplishment

Yeah, lemme know how it goes! Its worth the effort. I don't like the quicky microwave brownie kinda stuff, I prefer it to be like an actual dessert.

Next is protein fudge....

Heavy Upper
No pullups today since I just did them the day before yesterday. I probably could have done with one more day in between my last hypertrophy upper and this day, but I want tomorrow off. I was t-i-r-e-d today, the toddler did not sleep well therefore I did not sleep well. I was totally off focus and reallly had to work to get it done!

DB Bench Press
35/10, 45/3, 55/5, 60/4, 60/4, 55/5, 55/5

SS/Bent Over Rows
95/5, 115/5, 125/5, 125/5, 125/5, 125/5, 125/5

Seated DB OH Press
25/8, 30/7, 30/6, 30/6 Ow on the shoulder here, the benching did that.

SS/Rack Chins
BW+10/8, BW+10/8, BW+10/6

EZ Bar Curls (a little fried from the rows)
55/8, 55/8, 55/6

SS/Rear Delt Flys (Precor)
80/6, 80/7, 80/6

Nautilis OH Press
80/8, 80/7

SS/Weighted Bench Dips
BW+45/12, BW+45/10

Triceps V Bar Pressdown
80/6, 80/7, 80/6

[CottageChz]

Hi Row!

Sorry I'm a little behind in my journal keeping upping but I just saw your post on the last page about how you sometimes have a hard time, too. It did really make me feel better. It's not that I am happy you struggle, too...at all! It's just that to hear that sometimes someone as successful as you have been with your transformation and now fat loss has weak moments, or a little lack of motivation from time to time, etc., too, makes me feel like I'm not as alone as I think sometimes. I guess, if that makes any sense?? I just appreciate your honestly with the whole thing!!!

Well, at any rate, have a great weekend!

[gobbles23]

Wow, for being tired you did a great job at getting your weight/reps!!! Great job!!

I am really excited to see how the protein fudge turns out I need to get into the baking spirit more!!!

Hope you have a wonderful weekend

[Rowyn]

Hi Row!

Sorry I'm a little behind in my journal keeping upping but I just saw your post on the last page about how you sometimes have a hard time, too. It did really make me feel better. It's not that I am happy you struggle, too...at all! It's just that to hear that sometimes someone as successful as you have been with your transformation and now fat loss has weak moments, or a little lack of motivation from time to time, etc., too, makes me feel like I'm not as alone as I think sometimes. I guess, if that makes any sense?? I just appreciate your honestly with the whole thing!!!

Well, at any rate, have a great weekend!

I think it makes complete sense After one of the girls PMed me and said something to the effect that "its so easy for you", I realized that from my journaling perspective, there isn't a whole lotta obvious "embracing the suck" lol. Its hard for me too, some days are easier than others. Most times I just go along with my day and it doesn't bother me when my friends order whatever or I cook for my family and such. I usually don't feel "deprived" because I am working for a goal, not punishing myself. Not "denying" myself, per se. But other days?? Hell yeah I could eat the house DOWN So I thought I should share about falling off the wagon too, and what I might be able to do to try and correct it and still make goals.

Wow, for being tired you did a great job at getting your weight/reps!!! Great job!!
I am really excited to see how the protein fudge turns out I need to get into the baking spirit more!!!
Hope you have a wonderful weekend

Thanks Lori! The fudge didn't happen, went into the garbage. But there was POTENTIAL, lol.

Yesterday was a rest day, today I will have a hypertrophy upper workout later. The other day I realized I can now take my jeans off without undoing the button and zipper, lol. So I bought a couple of new things yesterday. Even though I plan to cut a bit more for this competition, I will probably stay at around this size for a while (hopefully lol). My husband commented yesterday though that I am getting too lean, that I am losing some curves. I don't see losing the junk in the trunk anytime soon , but my upper body has gotten pretty cut.

I think its going to take some small bulk/cuts to be happy with my legs. My calves are looking more defined but my thighs have really not budged much. And when I tried on jeans, it was obvious. Tight around the thighs but looser in the waist and butt. So I wore a size 0 and one store, a size 2 at another. That's crazy, the sizing has gotten so whacky. I have tightened up and lost weight but I am not a size 0! That was the Gap, they must have alot of hefty peeps shopping there. The size 2 was Express. Where do skinny people shop??

I wish I could take some off my thighs and but it back around my chest area, then I would be more balanced. This is my first "cut", so not surprised. I am typically bottom heavy and I knew I would have a hard time leaning out there. My abs look good on the sides, but the loose skin from kids is making it hard to see the middle area. When I flex, you can really feel them but that's it. My legs are not nearly as big as I had hoped But that is typical too, when you lean out, you realize how much muscle you DON'T have haha.

[Echo814]

I think it makes complete sense After one of the girls PMed me and said something to the effect that "its so easy for you", I realized that from my journaling perspective, there isn't a whole lotta obvious "embracing the suck" lol. Its hard for me too, some days are easier than others. Most times I just go along with my day and it doesn't bother me when my friends order whatever or I cook for my family and such. I usually don't feel "deprived" because I am working for a goal, not punishing myself. Not "denying" myself, per se. But other days?? Hell yeah I could eat the house DOWN So I thought I should share about falling off the wagon too, and what I might be able to do to try and correct it and still make goals.



Thanks Lori! The fudge didn't happen, went into the garbage. But there was POTENTIAL, lol.

Yesterday was a rest day, today I will have a hypertrophy upper workout later. The other day I realized I can now take my jeans off without undoing the button and zipper, lol. So I bought a couple of new things yesterday. Even though I plan to cut a bit more for this competition, I will probably stay at around this size for a while (hopefully lol). My husband commented yesterday though that I am getting too lean, that I am losing some curves. I don't see losing the junk in the trunk anytime soon , but my upper body has gotten pretty cut.

I think its going to take some small bulk/cuts to be happy with my legs. My calves are looking more defined but my thighs have really not budged much. And when I tried on jeans, it was obvious. Tight around the thighs but looser in the waist and butt. So I wore a size 0 and one store, a size 2 at another. That's crazy, the sizing has gotten so whacky. I have tightened up and lost weight but I am not a size 0! That was the Gap, they must have alot of hefty peeps shopping there. The size 2 was Express. Where do skinny people shop??

I wish I could take some off my thighs and but it back around my chest area, then I would be more balanced. This is my first "cut", so not surprised. I am typically bottom heavy and I knew I would have a hard time leaning out there. My abs look good on the sides, but the loose skin from kids is making it hard to see the middle area. When I flex, you can really feel them but that's it. My legs are not nearly as big as I had hoped But that is typical too, when you lean out, you realize how much muscle you DON'T have haha.

I agree, I have some easy days were I am fine and the deficit doesn't bother me and others where I want to eat everything in sight! Doesn't help that I started back up right before TOM :eyerolls: I like that the key your success is that you want to do this and there's no feeling of being deprived, I think that's were most people fail

The sizing thing is ridiculous! I'm about a solid 6 right now and can fit into some size 4s if the hips are big enough but I went into the Gap and got like a 1 on or something? The Buckle is pretty good and so it Anchor Blue for sizing put I think they do juniors at Anchor Blue. I've had the same realization, because I know that I don't have a lot of muscle, or as much as I would like but that's all part of the process eh?

[toodlepip]

Interesting to read about where the weight is coming off...and about how you have hard times too. When I read your blog and posts I never think it's 'easy' for you, but I'm always struck by your dedication and hard work. And I love the way you look at being deprived/or not - it's a great attitude.

I too wish we could pick and choose where to lose weight, oh to be able to slice a pound off each thigh...sigh...but what can we do.

Shhhhhhh about The Gap...I want to believe the pants I buy there are my true size.

[discdoggie]

Hello my friend. You have inspired me to change programs. Day One, down.

[ilovethe80s]

Congrats on your steady weightloss - talk about making a plan of action, sticking to it and seeing the fruits of your labor. Thank you for posting your notes on 'embracing the suck'. I took some of your words and put them in a file for inspiration someday in the future when I want to cut down a bit. I have never cut, and fear it because I really feel very sorry for myself if my tummy starts to grumble at all lol but I like where you said that you don't feel deprived because you are working toward a goal.

The stores are just crazy with their sizing. And pants are so hard to find anything that fits both thigh and waist. I usually end up getting a size bigger and having the waist taken in.

I am looking at your progress pics still in awe, looking great! Also tried your strawberry shortcake sludge you posted a while back - AMAZING

[merlinsrealm]

Good morning Jean!

Week 7 is on the books. 5 more weeks for us

[Rowyn]

Interesting to read about where the weight is coming off...and about how you have hard times too. When I read your blog and posts I never think it's 'easy' for you, but I'm always struck by your dedication and hard work. And I love the way you look at being deprived/or not - it's a great attitude.

Shhhhhhh about The Gap...I want to believe the pants I buy there are my true size.

Yeah, if only we could pick and choose where it comes off and when, lol. Vanity sizing....its outrageous. Probably more outrageous is the fact that there is only one size smaller than a 0 and that's a 00. So the world has gotten awfully fat over time if the norm is now a 10 (our old size 14 probably).

I have alot of fun training, seriously. EVERY day is not joy joy, happy happy, but overall I think this is fun. I am enjoying the process of becoming let's see...an athlete, really. Isn't this a sport, after all? So that is where I may have an advantage over someone else who doesn't have that drive to lift yet.

Hello my friend. You have inspired me to change programs. Day One, down.

Yay, another PHAT chick coming thru! Terrible acronym for a BBing program though, huh? I am going to go see how you are liking it I probably need to switch it up soon after this cut, I have been on this program for 4 months now! I haven't gotten sick of it yet, I guess.

Congrats on your steady weightloss - talk about making a plan of action, sticking to it and seeing the fruits of your labor. Thank you for posting your notes on 'embracing the suck'. I took some of your words and put them in a file for inspiration someday in the future when I want to cut down a bit. I have never cut, and fear it because I really feel very sorry for myself if my tummy starts to grumble at all lol but I like where you said that you don't feel deprived because you are working toward a goal.

The stores are just crazy with their sizing. And pants are so hard to find anything that fits both thigh and waist. I usually end up getting a size bigger and having the waist taken in.

I am looking at your progress pics still in awe, looking great! Also tried your strawberry shortcake sludge you posted a while back - AMAZING

Thanks, lady! I truly generally don't feel deprived, most days I look at it as part of the process. Cutting is temporary, a means to an end. While I am doing it, might as well make it more "fun" and putter around in the kitchen creating all sorts of good (and crappy) things I can eat! That is NOT to say there aren't days when I just want to feel really full and not cut cals all the time.

If you have the time, make that cheesecake. It is seriously really good. I have kinda given up on the funky protein brownie thing---I prefer to drink a refreshing smoothie with berries and yogurt or something than a microwaved piece of brown styrofoam, lol. So now I am on to making desserts that are more "real" , but have better macros. Not necessarily 20 g P per serving, cuz then it doesn't taste "real" lol, but better. I actually made some muffins for my kids the other day that have 10 g P naturally (no protein powder), no refined sugars, and they LIKED the danged things haha!

Good morning Jean!

Week 7 is on the books. 5 more weeks for us

I KNOW! And I am leaving for Mexico in like 10 freakin days! Cripes, bad timing or what??

I agree, I have some easy days were I am fine and the deficit doesn't bother me and others where I want to eat everything in sight! Doesn't help that I started back up right before TOM :eyerolls: I like that the key your success is that you want to do this and there's no feeling of being deprived, I think that's were most people fail

Well, I think for some people the bb'ing nutrition is a pretty radical departure from what they normally eat, which makes it danged difficult to stick with. I eat this sort of stuff in my normal life, just usually more of it haha.

Wow, sorry to be so neglectful of my journal! The kids have these projects to do before spring break since we will be taking them out of school an extra week....I know more about manatees than I ever thought I would lol.

So this week has been okay, mostly good on nutrition, but not perfect. Have not even had time to log this week though generally I know where my calories are without it. Still, it helps keep me on the straight and narrow I weighed in yesterday at 129.3, so only down a little this week. That's okay, still the right direction. That freakin 129 is going to haunt me I bet though, haha.

Still making my numbers in the gym, haven't cut the volume yet. Hopefully I won't have to. I don't intend to lose too much more, I can see what I need to work on at this point. My husband is all cranky about this transformation thing, he's worried I will cramp his style or something on vacation lol. Its funny, I never moan and groan about my food, I just pick what I "can" eat or what I need to eat and that's it. But its like HE is getting an ED watching me eat! I have noticed that he has gotten more particular when he is eating around me, its strange because I never say anything. I make the normal food I always do for the family and then eat what I need to eat. I am personally not uncomfortable NOT eating what everyone else is eating, but I make THEM uncomfortable! On St Pats day, everyone was eating corned beef, cabbage and potatoes stewed in corned beef fat, and beer. It bothered them that I didn't partake, its like being around a bunch of drinkers and not drinking or something. Weird.

Hypertrophy Legs
DB Walking Lunges
35/26, 35/22, 35/22

SS/Smith Calf Raises
225/15, 225/12, 245/10, 245/10

Hack Squats
150/15, 240/10, 240/10, 240/10

SS/Machine Calf work
110/20, 130/17, 130/18, 130/18

Leg Press
360/15, 410/17, 445/15 (PR for this wt and reps)

SLDL's
115/10, 135/10, 135/10, 135/10

SS/Leg Extensions
60/15, 65/17, 65/18

Prone Leg Curls
60/15, 65/12


Hypertrophy Back/Shoulder
Pullups as usual (still no better than 5 BW yet)

Arnold Presses
20/12, 30/10, 30/8, 30/8

SS/Rack Chins
BW X 9, BW X8, BW X 8

OH Press Nautilis
65/13, 65/12

SS/T Bar Rows
70/10, 70/10, 70/9

Reverse CG Lat Pulldowns
75/12, 70/15

SS/DB Upright Rows
17.5/15, 17.5/12

DB Rows
30/12, 30/12

SS/Rear Delt Machine
50/20, 50/15, 50/14

[Echo814]

I don't know about you but I think manatees rock I think you will break past 129 no problem

My husband gets that way to and actually gets upset that I don't like going out while cutting. We eat "healthy" most of the time but then he gets into this ubber social mode and wants to go out and have drinks and eat with friends. I don't mind of course but it was 4 times last week! Glad I practice IF, otherwise I would be destroying my deficit.

Congrats on the leg press PR!!! I have noticed this in a couple of other journals but what are rack chins?

[Rowyn]

I don't know about you but I think manatees rock I think you will break past 129 no problem

My husband gets that way to and actually gets upset that I don't like going out while cutting. We eat "healthy" most of the time but then he gets into this ubber social mode and wants to go out and have drinks and eat with friends. I don't mind of course but it was 4 times last week! Glad I practice IF, otherwise I would be destroying my deficit.

Congrats on the leg press PR!!! I have noticed this in a couple of other journals but what are rack chins?

Manatees rock, but after assisting with clay models, dioramas, reports....I am done with those sea cows for a bit, lol.

Rack chins are a type of pullup. This guy is using pretty good form and also demonstrating how to add weight to the lift without a partner (most people have someone dump a heavy dumbell in their lap after they get adjusted). I don't use straps and only added a tiny amount of weight recently on days I haven't already done pullups and tired myself out



FOOD TIP

I had a good food tip I thought I would share. I like to use lean ground pork and chicken for things like meatballs, loafs, or Asian dumplings and such. But its hard to find lean ground pork and a pain to get the butcher to grind it for you. I buy pork tenderloin (the leanest pork), and cut into large cubes. I put it in the freezer for about 15 mins and then pulse a little of the meat at a time in my food processor. I freeze it a little first so it gets ground up versus becoming meat mush! Don't throw the whole batch in at once, either, just do a bit at time, pulsing briefly. Works great with chicken breasts, too!

[tntbabe]

Oooo thanks for that meat tip! I've been using just ground turkey... I'll have to try the pork.

Can't wait to try that cheesecake too

[Echo814]

Thanks so much for posting the vid! Do you think they would be a good option to add into Starting Strength for the accessory exercise?

I like the food tip, my husbands been bothering me for meatballs so now I can make it to where I can eat them to

[Rowyn]

Oooo thanks for that meat tip! I've been using just ground turkey... I'll have to try the pork.
Can't wait to try that cheesecake too

You are welcome, when I stumbled upon that tip myself I thought it was the best thing since sliced bread, lol. Because most already ground chicken and pork is dubious in fat content and also costs more since its pre-ground, I didn't buy it alot. Now I just throw chicken breast or whatever into the processor and have extra lean ground chicken a couple of seconds later!

Thanks so much for posting the vid! Do you think they would be a good option to add into Starting Strength for the accessory exercise?

I like the food tip, my husbands been bothering me for meatballs so now I can make it to where I can eat them to

Yes, its a great exercise. Harder than it looks, believe me I use a really wide grip to focus on my lats.

So I could not get to the gym today BUT I accidentally made a flourless chocolate cake that I have to post. Have you heard of the new rage of using beans processed to mush in place of flour for baked goods? Sounds weird I know, but you actually can't taste the beans, they are good for you, have more protein than most flours, and help with keeping higher protein baked items moist. So I was actually working on black bean fudge. If you drain, rinse, and process a can of black beans with cocoa powder, sweetener, eggs, and some leavening, it will produce something that tastes like a brownie but is the texture of fudge. Seriously lol.

However, I of course wanted to up the protein ratios for my bb'er lifestyle---it wasn't quite enough to just make a low fat, lower cal dessert. After a failure or two (lord knows, if you push the envelope and add TOO MUCH protein powder, yucky things happen ha), I made this beautiful thing




Now I know most of you have made various sorts of protein "brownies" and such. While they may have the protein you need, the taste is not so great. Not REALLY a dessert. This cake really does taste like cake and has the proper texture too! And it is easy peasy throw everything in a blender, puree, dump into pan, and bake. However, it takes two pieces to fulfill the 20-30 grams most of us like to eat at one time.....but the macros are so good, eating two is a.....piece of cake I so crack myself up lol.

Flourless Protein Chocolate Cake
1 can black beans (15 oz), drained and rinsed well
2 scoops chocolate protein powder
1/2 cup egg whites
1/2 to 3/4 cup cocoa powder (if you like it more chocolatey increase. Don't forget to add a touch more sweetener too and milk too)
1/2 cup Splenda (granulated for baking) or sweetener of your choice
1 tsp vanilla extract
1 tbs decent instant coffee
1/2 cup applesauce
1tsp baking soda
1-2 tbs skim milk

Throw all this in your blender. The beans are thick, be prepared with a rubber spatula to have to do alot of scraping down of the sides. I added a tiny bit of skim milk to make it actually blend. Blend it WELL, you don't want the beans to be funky in the batter. It will be a runny, chocolate puree.

Pour into a greased (I use a canola spritzer) 8X8 pan and bake at 350 for about 25 mins. Check it at 22 or so though, to see if the middle is done (just set up and springy to the touch). Don't overbake! I cut it into 12 pieces, macros to follow. You can "ice" it with fat free cream cheese blended with a little cocoa powder, sweetener, a touch of vanilla.

Once its cool, keep tightly covered in fridge, it will dry out easily since there is no fat. YUM!!

[Rowyn]

Oooo thanks for that meat tip! I've been using just ground turkey... I'll have to try the pork.
Can't wait to try that cheesecake too

You are welcome, when I stumbled upon that tip myself I thought it was the best thing since sliced bread, lol. Because most already ground chicken and pork is dubious in fat content and also costs more since its pre-ground, I didn't buy it alot. Now I just throw chicken breast or whatever into the processor and have extra lean ground chicken a couple of seconds later!

Thanks so much for posting the vid! Do you think they would be a good option to add into Starting Strength for the accessory exercise?

I like the food tip, my husbands been bothering me for meatballs so now I can make it to where I can eat them to

Yes, its a great exercise. Harder than it looks, believe me I use a really wide grip to focus on my lats.

So I could not get to the gym today BUT I accidentally made a flourless chocolate cake that I have to post. Have you heard of the new rage of using beans processed to mush in place of flour for baked goods? Sounds weird I know, but you actually can't taste the beans, they are good for you, have more protein than most flours, and help with keeping higher protein baked items moist. So I was actually working on black bean fudge. If you drain, rinse, and process a can of black beans with cocoa powder, sweetener, eggs, and some leavening, it will produce something that tastes like a brownie but is the texture of fudge. Seriously lol.

However, I of course wanted to up the protein ratios for my bb'er lifestyle---it wasn't quite enough to just make a low fat, lower cal dessert. After a failure or two (lord knows, if you push the envelope and add TOO MUCH protein powder, yucky things happen ha), I made this beautiful thing




Now I know most of you have made various sorts of protein "brownies" and such. While they may have the protein you need, the taste is not so great. Not REALLY a dessert. This cake really does taste like cake and has the proper texture too! And it is easy peasy throw everything into a blender, puree, dump into pan, and bake. However, the macros are so good, eating two is a.....piece of cake I crack myself up lol.

Flourless Protein Chocolate Cake
1 can black beans (15 oz), drained and rinsed well
2 scoops chocolate protein powder
1/2 cup egg whites
1/2 to 3/4 cup cocoa powder (if you like it more chocolatey increase. Don't forget to add a touch more sweetener and milk too to compensate)
1/2 cup Splenda (granulated for baking) or sweetener of your choice
1 tsp vanilla extract
1 tbs decent instant coffee
1/2 cup applesauce
1tsp baking soda
1-2 tbs skim milk

Throw all this in your blender. The beans are thick, be prepared with a rubber spatula to have to do alot of scraping down of the sides. I added a tiny bit of skim milk to make it actually blend. Blend it WELL, you don't want the beans to be funky in the batter. It will be a runny, chocolate puree.

Pour into a greased (I use a canola spritzer) 8X8 pan and bake at 350 for about 25 mins. Check it at 22 or so though, to see if the middle is done (just set up and springy to the touch). Don't overbake! I cut it into 12 pieces, macros to follow. You can "ice" it with fat free cream cheese blended with a little cocoa powder, sweetener, a touch of vanilla. Or just eat a big ole slice with a glass of milk, ahhhh.

Once its cool, keep tightly covered in fridge, it will dry out easily since there is no fat. YUM!!

MACROS: 73 cals per slice, 7.4 g P, 9.6 g C, 1.5 g F

[nvrstopworking]

I always wondered what a "Rack Chin" was...... now I know!

Will you neg me if I give you an "atta girl"?

[Echo814]

I did the rack chins last and man did they whoop my butt! Erica is pleased Protein chocolate cake eh? Looks delish, will need to make afteri get back from my trip this weekend.

[CottageChz]

That cake looks AMAZING. Must try must try must try!!! On my 'to do' list of Rowyn's Recipes to try! I need to start a folder on my computer of all your recipes to make! Ah, some day, when God gives me the time PLUS the motivation on the same day! lol

I have noticed the same thing about people getting upset about what you do or DON'T eat when it's really not even botehring YOU. Happens to me all the time. Some days I just grin and ignore it. But others days (when I am feeling the 'suck' from cutting and feeling super cranky and irritable) it puts me in a really bad mood. It's like I really don't care what others are putting in their mouths so why do they care so much what I put in mine? Annoying! For me, this aspect of cutting is the hardest to deal with...even more than the hunger itself.

As always, awesome tips, workouts & inspiration in here!!!

[Euqinom]

subbed because of the cake.

[toodlepip]

Damn that looks good. I had to make gluten free dessert recently and saw a bunch of recipes with black beans but I kept thinking you would taste them. Great to hear you don't. That looks fantastic. When pms hits in three weeks I know what i'll be making.

[ajangel25]

Ooo that cake looks fantastic! I've got to make it this weekend