dcDogz very normal log

[Nood]

nice volume recipe i found
coconut pancakes

400 calories for everything
394 kcal / 17.7g protein / 11.8g fat / 47.2g carbs / 14.1g fiber

View attachment 245393

Today I'd like to share this recipe(s) for coconut pancakes and very low calorie spread/dip/jam/goo/gloop whatever you may call it.

A. Coconut Pancakes (361 kcal)

So, these pancakes use coconut flour and the thing with coconut flour is that it is extremely absorbent, meaning we can dump a lot of water into recipe, even more so than one would use for crepes, and still end up with thick batter. And water is one of the greatest volume-friendly ingredients!

Ingredients:

1. 50g AP Flour
2. 24g Coconut Flour
3. 50g Egg (1 Medium)
4. 200g Water
5. 4g Baking Powder
6. 0.5g Salt
7. 4g Liquid Sweetener (to taste)
8. 4g Coconut Flakes (kinda optional if you want to save calories, but these are coconut pancakes after all!)
9. 3 Drops of Coconut Flavor Drops (I use LorAnn, very optional for some smell, can be vanilla extract instead)
10. <1g Powdered Erythritol (for serving)

Instructions:

Mix both flours, baking powder, salt and coconut flakes. Separately mix beaten egg, water, sweetener and flavoring. Combine dry and wet and set aside for about 10 minutes to let flours hydrate and batter become thick. Coconut flour will bulk up and look grainy - that is normal! Cook in a pan until a lot of bubbles form on the surface and it starts drying out, carefully lift edge and peak at the bottom - it should be brown. Then you likely can flip them. They are rather fragile until cooked well enough, so don't flip too early! Cook the other side until... uhh... it is done. Repeat until you run out of batter!

I slightly dusted pancakes with powdered erythritol for serving.

I used very specialized pancake pan by the way, that is shaped to make 7 small size pancakes, cook one side there and other side I cook in normal pan while adding next batch to first pan.

B. Strawberry Goo (15 kcal for 115g output)

This is basically just very heavily thickened flavored water. You can use pretty much any flavors, powders, syrups, drops etc. to your taste and make some "spread" to your liking. It maybe behaves a bit weird, but has surprisingly nice smooth and somewhat creamy mouthfeel (that's apparently what guar gum does), and tastes as good as flavored liquid you use!

Ingredients:

1. 100g Water
2. 2g Guar Gum (can be more or less depending on desired texture)
3. 10g Granulated Erythritol (can be more or less to taste)
4. 3g Freeze-dried Strawberry Powder (also to taste)
5. 2 Drops of Strawberry Flavor Drops (I use LorAnn, very optional)
6. 3 Drops of Red Food Coloring (I use Dr Oetker, very optional)

This is a large amount of thickener and low amount of liquid. The thicker liquid gets, the harder it is to incorporate more thickener! So we will have to work around this. There are apparently many ways to deal with this, this is just how I do it at the moment, haven't tried everything. I have two main ways:

a) Combine water, flavoring and coloring. Combine sweetener, strawberry powder and gum (combing gum with dry ingredients beforehand should slightly reduce it's clumping). While stirring, slowly add dry mix to wet (this should also help a tiny bit). And still, chances are you will end up with a bunch of guar gum lumps in there. Put it in the fridge for at least one hour to let guar gum lumps hydrate (and it will thicken even more), then push substance through fine mesh strainer. As it is very thick, it might take a bit of time and effort, but this should break big lumps, after just stir it and it is ready to use or store in fridge! This method was used to make what is in the OP.

b) Less labor intensive: just throw all ingredients in blender and blend! The catch? It will turn liquid into fine foam that does not look or behave anything like a spread or jam. And since liquid is so viscous, it may takes days (days!) for little bubbles to dissipate and substance to turn back into what it was supposed to be. Good option if you are not in a hurry and/or for large batch. Also, it is still edible and tastes the same in foamy form, in case anyone would prefer that instead.

C. Fresh Strawberries (18 kcal)

Ingredients:

1. 5 Fresh Strawberries (56g)

Saved for a rainy day thanks bro

 

[dcdogz]

194.4 waterbuffalo season in full force.

got 7 sleep last night and murdered pull sesh.
i have notoriously struggled removing biceps from the equation, but i know i finally made some damn progress today on it because i was able to eek
out more reps on my bicep curls.
they finally werent as tired.

cable lat raises
22x 15 up 1
22 x 14 up 2
22 x 11 same
16.5 x 14 same

seated cg rows
197 x 12 up 5lbs
192 x 13 up 5lbs
187 x 13 up 5lbs

seated lat bar rows
170 x 13 same
165 x 12 same
158 x 12 down 1

cg lat pulldown
152 x 14 really good control same
152 x 12 super slow and controlled samw
147 x 12 mega tension down 1

rope pullovers
71.5 x 14 overload next week
71.5 x 12 same

rear delt machine pec deck
100 x 13 same
90 x 12 same
80 x 15 up 2 reps

standing cable curls
27.5 x 15 up 1
27.5 x 14 up 2
27.5 x 12 up 5lbs

machine preacher curls
20 x14 up 2
17.5 x 13 up 1
15 x 13 up 1

decline leg raises
18
17
17
16
fckin yikes abs were burning so bad


foods




we growin bois

 

[dcdogz]

been practicing vacuums and getting a little better but I cant sustain it for long.
i was watching one of coaches posts a few weeks ago of a show, and seeing them hold the vacuum on stage for such a long time holy moly.
im not close i got a good 6 seconds before I cramp up haha. just gonna keep working on em.

 

[Meetketchup]

been practicing vacuums and getting a little better but I cant sustain it for long.
i was watching one of coaches posts a few weeks ago of a show, and seeing them hold the vacuum on stage for such a long time holy moly.
im not close i got a good 6 seconds before I cramp up haha. just gonna keep working on em.

That's why you work on it all year round. You want stomach control the entire time on stage and when they make you pose over and over again on stage, you can outwork the other guys.

 

[Nood]

been practicing vacuums and getting a little better but I cant sustain it for long.
i was watching one of coaches posts a few weeks ago of a show, and seeing them hold the vacuum on stage for such a long time holy moly.
im not close i got a good 6 seconds before I cramp up haha. just gonna keep working on em.

They can be rough at first. I’m up to 18-20secs, but still have some distention going on. Only reason I started doing them lol

 

[dcdogz]

That's why you work on it all year round. You want stomach control the entire time on stage and when they make you pose over and over again on stage, you can outwork the other guys.

i had no idea it was this fckin hard. its super absurd lol.
never gonna stop now cuz holy hell getting up to 5 -6 seconds has taken fucking weeks!

They can be rough at first. I’m up to 18-20secs, but still have some distention going on. Only reason I started doing them lol

i had to start making different food choices or i was way to distended to even practice.
i practice them alot in between sets and whenever i feel not full from eating throughout the day.
i know during the show at some point we may carb up, or at the very least ill be eating a little
so ive also been practicing after some of my fuller quick digesting meals to make sure what works and what doesnt, digestion bloatwise distension wise.

 

[Meetketchup]

i know during the show at some point we may carb up, or at the very least ill be eating a little
so ive also been practicing after some of my fuller quick digesting meals to make sure what works and what doesnt, digestion bloatwise distension wise.

The carb up is "usually" earlier in the week and tapers off (usually), it's not on show day. Your stomach will be fairly empty for prejudging. Show day is very little protein and fast digesting carbs.

 

[Nood]

@dcdogz when your calories where real low how would you say your energy level was? Mine been dropped to 2400 and for it’s feels extreme lol.. energy and drive for the gym has been in the toilet. Has me debating on getting bloods done but may just be from super low carbs/calories

 

[dcdogz]

@dcdogz when your calories where real low how would you say your energy level was? Mine been dropped to 2400 and for it’s feels extreme lol.. energy and drive for the gym has been in the toilet. Has me debating on getting bloods done but may just be from super low carbs/calories

it was sub like 2000 on rest somewhere around december where it hit pretty hard.
luckily i workout literally first thing in the morning, or there was no fckin way i was gonna workout in the evening.
i remember being at my kids wrestling tournament around dec 21, 9 hours away from home and just feeling not good
i remember our coach saying you look like youre feeling it right now lol.

hunger wise wasnt too big of a deal, it was mostly the fatigue.
only on wrestling trips with my kids would hunger really be an issue. otherwise at home i could kinda manage.
a few nights i would wake up just because starving which was super annoying, id have to debate on what to do.

only a couple of nights did i drink like a small pour of unsweetened almond milk to go back to bed.

kinda glad i know how it feels roughly. my kids wrestling at class at 5pm and by that time i was pretty much done.
i couldnt even help coach putting one leg in front of the other was tough for me.

so basically to really answer your question upon waking i had a good 12 - 15 hours of energy before i was totally completely done for the day lol id barelly just make to 6pm and after that nudge out cardio if i had any to complete and sit on the couch the rest of the night.

its pretty eye opening, considering we werent even in prep lol.

 

[Nood]

it was sub like 2000 on rest somewhere around december where it hit pretty hard.
luckily i workout literally first thing in the morning, or there was no fckin way i was gonna workout in the evening.
i remember being at my kids wrestling tournament around dec 21, 9 hours away from home and just feeling not good
i remember our coach saying you look like youre feeling it right now lol.

hunger wise wasnt too big of a deal, it was mostly the fatigue.
only on wrestling trips with my kids would hunger really be an issue. otherwise at home i could kinda manage.
a few nights i would wake up just because starving which was super annoying, id have to debate on what to do.

only a couple of nights did i drink like a small pour of unsweetened almond milk to go back to bed.

kinda glad i know how it feels roughly. my kids wrestling at class at 5pm and by that time i was pretty much done.
i couldnt even help coach putting one leg in front of the other was tough for me.

so basically to really answer your question upon waking i had a good 12 - 15 hours of energy before i was totally completely done for the day lol id barelly just make to 6pm and after that nudge out cardio if i had any to complete and sit on the couch the rest of the night.

its pretty eye opening, considering we werent even in prep lol.

Yeah I do an hour fasted cardio, feel fine. Then drag ass all day. Come gym time in the afternoon I’m dead. Almost feels like crashed estrogen, just weak and fatigued. Have a very active job and weigh a bit more so probably equals out calorie wise.
Ready to feel normal again lol. I miss not enjoying the gym as much, that’s for sure. If I did morning workouts I’d never make it through work lol

 

[dcdogz]

Yeah I do an hour fasted cardio, feel fine. Then drag ass all day. Come gym time in the afternoon I’m dead. Almost feels like crashed estrogen, just weak and fatigued. Have a very active job and weigh a bit more so probably equals out calorie wise.
Ready to feel normal again lol. I miss not enjoying the gym as much, that’s for sure. If I did morning workouts I’d never make it through work lol

it takes a minute to feel normal, even when calories come up its not instant.
im not sure how the pros do it where they do a show then 2/3 weeks later hit another. what the fuck lol.

 

[Nood]

D

it takes a minute to feel normal, even when calories come up its not instant.
im not sure how the pros do it where they do a show then 2/3 weeks later hit another. what the fuck lol.

Definitely have to give them credit but they do get paid to do nothing so they can grow lol