Protein Pancakes, Hotel Cooking, Travel Tips

Currently 9 weeks out from the 2017 Beachbody Classic and had to take a business trip out of town. Fortunately I was able to drive to this one and packed my meals and what I needed to stay on track. In this video I’ll show you how I made protein pancakes from my hotel room and give you guys some travel tips that will help you stay on track for your diet and fitness plans.
Macros on Pancakes in this video: (55p, 30c, 5f)

Body Building Breakfast

Egg whites and oatmeal are staples of a body building diet whether one is bulking or cutting.  Now that both of my boys are old enough to be in school our morning routine has changed and in the interest of time I simply put the oatmeal and egg whites in a smoothie.

The Dedicated

  • 1 scoop of Chocolate Vegan Shakeology
  • 3/4 cup of dry oatmeal
  • 1/2 cup of frozen blue berries
  • 1 and 1/3 cup of egg whites
  • 6 oz of water
  • 1 cup of ice

Nutritional Information:
Protein: 62 grams
Carbs: 55 grams
Fat: 8 grams
Total Calories: 540

Do You Even Meal Prep?

I love all the “Do You Even” shirts and phrases being thrown around the gyms and social media…but any serious bodybuilder knows how important meal prep is to staying on target. So I have to ask the question…”Do You Even?” You’ll find that the team members making the success stories tab on this web site prepped their meals. It was all part of the plan to reach their goals. Certainly makes life easier. I made a short video to talk a little bit about the meal prep that I do, but more importantly I present some general concepts. Whether your are a Body Builder, or just someone looking to lose a few pounds, prepping your meals takes your to your results so much faster…and makes your week incredibly easy!

Body Building Meal Prep

Egg White Pancakes (Chocolate)

Over the past 3 months I have really tightened up on my diet for my bodybuilding goals. My current meal plan calls for 2 cups of egg whites and 1/2 cup of oatmeal in the morning along with a 1/2 cup of berries. So I came up with a different way to get this meal in.

Chocolate Shakeology Eggwhite Pancakes
1 scoop of Chocolate Vegan Shakeology
1/2 Cup of Oatmeal
1.5 cups of egg whites
1/4 cup of sugar free pancake syrup
1/2 cup of strawberries
1 table spoon of instance coffee

Nutritional Information:
Protein: 61 grams
Carbs: 51 grams
Fat: 7 grams
Total Calories: 511

eggwhite pancakes

MaryJane’s Favorite Shakeology Recipe

strawberryDo to the response from the the T25 Challenge Group I thought I would make another recipe video for those who chose the Strawberry flavor in their T25 Challenge Pack. Since we got back from Summit, MaryJane has been replacing her lunch since it is her most inconvenient meal with the kids at home, and it also gives her energy for her Body Beast afternoon workouts. I happened to be home for lunch one day when she made her recipe and it reminded me of a smoothie I used to pay $8 for at Smoothie King. It was called the Strawberry Hulk and it had > 900 calories! This recipe taste even BETTER than that recipe and comes in at half the cost and has only 290 calories! If you use 1/4 cup of fruit instead of 1/2 cup of fruit that this recipe calls for then the total calorie value of this shake drops to 243 calories.

  • 1 scoop Strawberry Shakeology
  • 1/2 cup of blueberries
  • 1/2 cup of watermelon
  • 5 strawberries
  • 1 cup of unsweetened almond milk
  • 1.5 cups of ice

Calories from carbs: 172
Calories from protein: 74
Calories from fat: 44
Total Calories: 290


My Favorite Shakeology Recipe

If it were up to me…I would eat Reese’s peanut butter cups 24/7. But that is not going to take me to my fitness goals. So my breakfast satisfies my craving for Peanut Butter and Chocolate. I have been making the “Banana Nutter” recipe for a while now, but my brother in law recently put me on powdered peanut butter (pb2). Love this stuff! Has 150 less calories per serving than regular peanut butter and gives me that peanut butter taste!

Banana Nutter (modified)

-1 scoop Chocolate Shakeology
-1 Banana
-2 Table Spoons of PB2
-6 ounces off unsweetened almond milk
-8 ounces of water

Grams/Calories from Fat Grams: (6.5g / 58.5):
Grams/Calories from protein: (24g/ 96)
Grams/Calories from carbs: (51g / 204):
Total Calories: 358


P90x Late Night Snack

I hear a lot of people talking about whether or not it is good to eat a late night snack.  Well I lost 35 lbs in 6 months eating one, and I love my 6th meal of the day!  This is the snack I used on a fat shredder diet.  It is protein rich and has fast digesting whey along with slow digesting casein proteins from the cottage cheese to feed your body through the night.


How to Count Calories

A lot of people use My Fitness Pal and other apps to keep up with the calories. I just wanted to show you how I count calories for myself and my clients (who also get personalized nutrition plans in spreadsheets). If you don’t get anything else from this video then at least remember this: 1 gram of fat = 9 calories, 1 gram of protein = 4 calories, 1 gram of carbohydrate = 4 calories, and most manufacturers don’t count calories of carbs from fiber.