I Put My Hands Up

I had a crappy deadlifting day yesterday. I don't feel like recapping it, but in short I didn't hit the numbers I wanted and I'm contemplating substituting Power Cleans for deads in my next cycle. My back could probably use the change, though I may be overreacting to a bad lifting day more likely caused by a hard run the previous day.

CARDIO DAY

Olympic Triplex:

(Power Clean -> Hang Clean -> Clean and Press) x 5 = 1 set

Minimal rest between sets.

Did sets at:

45

95

95

95

95

95

Pushup -> Body Squat -> Pullup Circuit:

((10 -> 10 -> 5) x 3) = 1 set

Did 3 sets with minimal rest.

Oblique Raises:

50 x 15 each side

50 x 15

80 x 10

FOOD REVIEW

Protein Pancakes

A while ago EFS posted this article by Josh Bryant about his recipe for Protein Pancakes, which I read last night and fell asleep excited to eat them this morning. These panackes are simple to make and are pretty cut and dry when it comes to nutrition, they provide high value, complex carbs and lots of easily digestible egg protein.

Ingredients

Now these ingredients are Josh's suggestion, and are easily modified to give you more protein or more carbs.

3 egg whites

1 whole egg

1 cup of Oatmeal

Cinnamon to taste.

Pretty damn simple. This would basically be a normal, but small, breakfast for me anyway, and now I don't have to suffer through a whole cup of bland oatmeal. Josh suggests, and I will definitely try, adding blueberries, walnuts, and sugar free syrup. I also wonder if I could work peanut butter into this.

Here's the nutritional info for the recipe above:

Calories: 418

Fat: 11g

Carbs: 55g

Protein: 28g

Preparation:

I don't have, nor do I enjoy, the standard Quaker Rolled Oats. I have McCann's Irish Oatmeal, the "Quick Cooking Rolled Oats" variety. Personal preference, but I just think it has a more substantial taste.

Throw the egg and egg whites into the blender first, followed by the oats, cinnamon, and whatever else you want to use. I tossed in a bit of Nutra-Sweet.

Blend the ingredients until it looks like your standard pancake batter. Its not rocket science.

Toss it on a well oiled non-stick pan or griddle. You'll have to watch it, as it does not take too long to cook, maybe a minute tops. Flip it once and you're done.

Review

I made these twice today, once before and once after my workout. My first attempt was a bit of a failure, as I figured a non stick griddle would work well enough. It didn't. So I had to scrape off what I could and eat that.

In the second attempt I made sure to spray the griddle, and it worked perfectly. I had one big ol' pancake, or as Matt Heim would refer to it, a "mancake".

The taste is very much as you'd expect, oaty. It's a very dense and substantial pancake, not at all like the fluffy bullshit pancakes that give you a stomach ache on Sunday morning. These protein pancakes go down well with a glass of milk and a side of turkey bacon, and do a very good job of filling you up. After all, you're eating a whole cup of oats whether it feels like it or not.

And it doesn't, which is good, because oatmeal pretty much sucks.

I really enjoyed these pancakes, as its a quick and easy way to get a high level of both carbs and protein into my system. They taste great, and I'm sure with some experimentation I can get them to taste even better. And better yet, I don't have an excuse to skip eating oatmeal.