Gooey Protein Cake (aka Protein Brownie)

JACKPOT!! Congratulations, you have found the greatest health food recipe of all time.

Full credit goes to this blog post for the original recipe. I have modified it slightly, thus getting different macro nutrient counts.

I can't believe how good this is. I just ate 50g of protein and I'm craving more. It is absolutely delicious.

Oh and get this... it only dirties one bowl and spoon, and takes less than 5 minutes to make. Yeah, greatest health recipe ever.

Ingredients

• 1 scoop vanilla protein powder (whey)
• 1/2 tbsp unsweetened cocoa powder
• 1 tbsp sugar free, fat free chocolate pudding mix
• 1/2 tsp baking powder
• 2 tsp Splenda (2 packets)
• 1/4 cup water

Procedure

1. Mix all the ingredients (except the water) in a microwave safe bowl.
2. Mix the water in slowly so the mixture doesn't clump. Add just enough water to have a thick brownie-like batter.
3. Zap in the microwave on high for 1 to 1.5 mins.
4. Turn the container over and give it a good knock and the cake/brownie should plop right out.

Nutritional Info

	protein	carbs	fat	calories
totals	22.0	9.2	2.75	142
protein powder	22.0	1.0	2	108
cocoa powder	0.0	1.5	0.75	7
pudding mix	0.0	6.7	0.0	27

If an ingredient isn't listed in the table, it's because it has no calories.

Notes

Notice the gooey center in the picture? That is the best part. Do not overcook it or your won't get that gooey center!

I used Optimum Nutrition 100% Whey French Vanilla Creme. SciVation Chocolate Whey is supposed to be very good for this recipe also.

Update: I use Scivation vanilla whey now and the nutritional information has been changed to reflect that.

If you use chocolate whey, you don't have to use the cocoa powder.

The original recipe calls for 1 tsp on olive oil. I made it with and without and couldn't tell a difference. 1 tsp of olive oil has 4g of (good) fat and 40 calories.

Add a squirt or two of sugar free flavored syrups (Davinci or Torani) for extra awesomeness. I have hazelnut and caramel coming in the mail, I'll let you know how it goes. If you use these syrups, you should probably cut back on the Splenda (unless you want it really sweet).

I can't stress enough not to overcook it. You don't want it dry, you want it moist and delicious.

Taste it... then look at the nutritional info... your mind will boggle.

The Super Vette

A recent Car and Driver article refers to the new Corvette ZR1 simply as "Superman". That's quite a statement considering the other (super) cars in the same review where were referred to by their normal names.

They strapped some test equipment to it and recorded some numbers. Apparently it has the shortest stopping distance of any production car they have ever tested. The 1/4 mile time is little disappointing though, in my opinion (11.5 seconds @ 128 mph). The skidpad number is really good (1.07 g).

Read the test results here and about its likeness to Superman here.

Reached my goal 2 weeks early...

Two and a half months ago, I read Tom Venuto's book and gave myself a goal of 10% body fat in 90 days. I estimate that when I started, I was at 15% or higher. One month in, I was measured at 13.5%. Two and half months in, I was measured at 9.3%! The best I have ever done previously is 14.5%, and that was in college while taking some questionable "supplements".

This comes as kind of a shock to me. I don't feel that lean. I definitely don't think I look that lean. In fact, I've been doubling up my exercise on the weekends out of fear of missing my goal. I'm so skeptical, that I'm going to have another test done in a week.

The strange thing is... I hope it's wrong. Why? I don't like my mid section, and I'm hoping that I'm not genetically predisposed to not having abs, despite low bf%. Ryon (my favorite trainer at Pure Austin) says I just need to build some abs using heavy weights. I hope that's the case, because my stomach still seems flabby to me... especially when I'm sitting down.

Well, assuming that it's right and I'm really sub 10%, I look forward to writing my next post about how I did it and the key points that I learned from Tom Venuto and his book.

Btw, Tom is a natrual bodybuilder and is more or less my fitness idol. You really should subscribe to his blog. He's very well spoken (and written), extremely thorough, rational, logical, consistent, but at the same time, very down to earth and relatable. He's great.

Chicken Stir Fry

So simple to make and so damn good. It totally satisfies my "Chinese takeout" craving, but doesn't completely destroy my body.

Ingredients

• half chicken breast (roughly 4.5 oz)
• 1 cup broccoli
• 1/4 onion
• 2 tbsp House of Tsang Szechuan Spicy Stir Fry Sauce

Procedure

1. Bake or grill the chicken, very light marinade optional.
2. Cut onion into slices. Cut broccoli into bite sized pieces.
3. Spray Pam in frying pan, throw in the veggies, cover with a pot lid, stir occasionally.
4. Cut up the chicken into bite sized pieces.
5. When the veggies are done cooking, toss in the chicken and the sauce, stir until fully coated.

Nutritional Info

	protein	carbs	fat	calories
totals	33.9	24.2	4.2	266
chicken	29.5	0.0	1.6	141
broccoli	3.8	9.1	0.5	46
onion	0.6	7.1	0.1	29
Tsang sauce	0.0	8.0	2.0	50

Notes

I usually marinate the chicken with Central Market Teriyaki Marinade. It's organic and very low calorie (15 per tbsp) and most of it runs off the chicken anyway.

I like broccoli. I usually use more than a cup. The listed nutritional info is for 1.5 cups.

Obviously, the bad stuff are the sauces which are mostly sugar, but it's only 6g total if you don't marinate the chicken (just use salt, garlic powder, pepper, onion powder).

Hole in the Head

That's what Aimee calls it anyway.

Ingredients

• 1 slice 100% whole wheat bread
• 1 large whole egg

Procedure

1. Make hole in the head, err, bread.
2. Toast one side of bread in frying pan with a little Pam.
3. Flip bread over, put egg in hole.
4. Let egg cook for a while, then flip the entire thing over.
5. Let cook until yoke is desired consistency.

Nutritional Info

	protein	carbs	fat	calories
totals	10.0	20.0	6.0	170
bread	4.0	20.0	2.0	100
egg	6.0	0.0	4.0	70

Notes

I use my fingers to pinch a hole in the bread, but I imagine a cookie cutter works better.

I like my yoke a little runny.

I top mine off with hot sauce (Cholula).

Perfect Weather

The past couple days have had perfect top down weather (high of 80 degrees). These days are rare in Texas, so you gotta jump to take advantage. I love convertibles... and removable hardtops.

End communication.

Muscle Milk - Dulce de Leche

It's good, but it's not crazy good like Vanilla Cremé or like how Chocolate Milk used to be.

End communication.