Tommyjam Builds a Better Body

[samgraves82]

Got another good night of sleep last night. Did incline treadmill today for my fasted cardio, and I did my ab work this morning right after cardio. Pull session went well this afternoon, I had good performance and my shoulder felt fine.

Fasted weight: 207.2

Cardio: 35min incline treadmill

Abs: Cable Crunches – 4 x 25

Pull Day:
•DB Pullovers: 2 Sets - 14,12
•Wide Grip Pull Ups: 3 Sets – 11, 10, 8
•Chest Supported DB Row - Pronated Grip/Elbows Wide: 2 sets - 14, 12
•Chest Supported DB Row -Neutral grip/Elbows in: 2 Sets – 12, 10
•Single Arm kneeling DB Rows: 3 Sets – 13, 12, 10
•Seated DB Rear Delt Raises: 4 Sets - 15, 13, 12, 10
•Incline Seated DB Curls: 3 Sets - 14, 12, 10
•Standing pronated cross body curl: 2 sets - 13, 12
•Standing DB drag Curls: 2 Sets - 13, 10


Today’s meal plan: Meal listed as lunch below was prepped all at once then portioned into 3 meals for meals 2,3, & 4.

View attachment 210057View attachment 210056View attachment 210055

My appetite has been crazy strong and getting to be a big distraction. I had to up the volume today with a lot of veg.
This was meals 2,3 & 4 today.
Thai style stir-fry. 679 calories P61, C102, F3
Chicken breast, green bell pepper,red bell pepper,onion,mushroom,garlic,string beans sauteed in the chicken juice & G. Houghes sweet chili sauce served over white rice
View attachment 210062

Looks damn good

Sent from my motorola razr 2025 using Tapatalk

 

[Bigjape34]

Damn. You sir have a mind of Steele lol I’m jelous

Just gotta find that place in your head brotha l. Trust me it’s hard at first but it gets easier if ya really want it

 

[Bamm-bamm]

I try to limit it as much as I can. When the cravings get too strong I will make a protein cheesecake or ice cream. I really prefer savory over sweet most days.

Protein cheesecake?

 

[Halfi]

Protein cheesecake?

I got a ton of recipes saved for these but haven’t made any yet. I’d be curious too as to what he’s cooking up lol

 

[TommyJam]

Protein cheesecake?

I got a ton of recipes saved for these but haven’t made any yet. I’d be curious too as to what he’s cooking up lol

This is my own recipe took several iterations to get it right but it is damn good

250g fat free cottage cheese
2 eggs
2 scoops whey whatever flavor you like.
5g rice flour (can use all purpose flour if that's what you have)
1 tsp artificial vanilla flavor
2 tsp equal

Mix until forms a batter in food processor
pour into 8-9 inch baking pan (square or round is ok.)

preheat oven to 350 with a large roasting pan of water that you can use for water bath

set the baking dish with cheesecake batter into the water bath and
bake at 350F for 40min (forms a nice crust on top time might need adjusted for your oven)
let cool in fridge for at least 8 hours

85P 18C 10F with Iso 100 PB/chocolate whey , fat free whip cream on top adds 5 cal per tbl spoon, "chocolate syrup" is just chocolate whey mixed thin with water

 

[dcdogz]

This is my own recipe took several iterations to get it right but it is damn good

250g fat free cottage cheese
2 eggs
2 scoops whey whatever flavor you like.
5g rice flour (can use all purpose flour if that's what you have)
1 tsp artificial vanilla flavor
2 tsp equal

Mix until forms a batter in food processor
pour into 8-9 inch baking pan (square or round is ok.)

preheat oven to 350 with a large roasting pan of water that you can use for water bath

set the baking dish with cheesecake batter into the water bath and
bake at 350F for 40min (forms a nice crust on top time might need adjusted for your oven)
let cool in fridge for at least 8 hours

85P 18C 10F with Iso 100 PB/chocolate whey , fat free whip cream on top adds 5 cal per tbl spoon, "chocolate syrup" is just chocolate whey mixed thin with water
View attachment 210308

Trying this with a little less protein. Looks freaking banger!

Hoping my kids like it so 2 batches 1 exactly like yours and mid protein for me.

 

[Meetketchup]

85P 18C 10F

85g? Who are you, Ronnie Coleman?

 

[TommyJam]

85g? Who are you, Ronnie Coleman?

I made this recipe during the height of my cut when carbs were super low and it was basically a meal replacement LOL

 

[Doug 64]

This is my own recipe took several iterations to get it right but it is damn good

250g fat free cottage cheese
2 eggs
2 scoops whey whatever flavor you like.
5g rice flour (can use all purpose flour if that's what you have)
1 tsp artificial vanilla flavor
2 tsp equal

Mix until forms a batter in food processor
pour into 8-9 inch baking pan (square or round is ok.)

preheat oven to 350 with a large roasting pan of water that you can use for water bath

set the baking dish with cheesecake batter into the water bath and
bake at 350F for 40min (forms a nice crust on top time might need adjusted for your oven)
let cool in fridge for at least 8 hours

85P 18C 10F with Iso 100 PB/chocolate whey , fat free whip cream on top adds 5 cal per tbl spoon, "chocolate syrup" is just chocolate whey mixed thin with water
View attachment 210308

Brother that is some serious culinary action there, water baths... I thought I could cook. KUDOS Bro.

I'm throwing an idea out here... seriously consider a Weightlifters cooking blog.
With your apparent skills, I bet it would take off!
P.S. if you do it, I get at least one guest appearance!

 

[dcdogz]

Brother that is some serious culinary action there, water baths... I thought I could cook. KUDOS Bro.

I'm throwing an idea out here... seriously consider a Weightlifters cooking blog.
With your apparent skills, I bet it would take off!
P.S. if you do it, I get at least one guest appearance!

me too ill take a guest spot.

shit to eat when you have no calories that is trash but super voluminous lol.

 

[TommyJam]

Last week my sleep improved a ton and it is continuing on that trend, last night was another good night, only woke up to pee one time and was out like a light the rest of the night. My weight did not drop as much as I was expecting after yesterdays low day, and I woke up at 207.9 today. I hit my fasted cardio this morning after my coffee, and had a nice long walk afterwards, to cool down and enjoy some of the fall color. Today’s push session went well and I saw some progress. I bumped the weight up on my 15% incline chest presses, and DB flys, and I gained some reps in most of my other movements. Strong productive session overall and I felt good about it.

Fasted weight: 207.9

Cardio: 30 min recumbent bike

Push Day
•Chest Supported, DB Lateral Raise: 4 Sets - 15, 14, 12, 9
•15% Incline DB Chest Press: 4 sets – 14, 12, 10, 7
•30% Incline DB chest Press: 4 Sets - 14, 11, 10, 9
•Incline DB Flys: 3 Sets – 14, 12, 11
•Standing EZ Bar Upright Row: 2 Sets - 15, 14
•Incline Bench EZ Bar French Press: 3 sets – 15, 13, 10
•Tricep push down: 4 sets - 15, 13, 11, 8

Abs : Ab Roller - 4 sets

Today's meal plan: The meal listed as Dinner below is on repeat for meals 2, 3, & 4


Hungry AF again today, so I did another high volume stir-fry. similar to last weeks but replaced the stringbeans with snap peas and used sugar free general tso sauce instead of sweet chili.
Chicken breast, green bell pepper, red bell pepper, onion, garlic, chives, white mushrooms, & sugar snap peas, sauteed in G.Houghes sugar free General Tso sauce, served over white rice.
made one big batch and split into three meals for meals 2-3-4
each plate is 713 calories w/ 65P, 106C, 3F

 

[dcdogz]

Last week my sleep improved a ton and it is continuing on that trend, last night was another good night, only woke up to pee one time and was out like a light the rest of the night. My weight did not drop as much as I was expecting after yesterdays low day, and I woke up at 207.9 today. I hit my fasted cardio this morning after my coffee, and had a nice long walk afterwards, to cool down and enjoy some of the fall color. Today’s push session went well and I saw some progress. I bumped the weight up on my 15% incline chest presses, and DB flys, and I gained some reps in most of my other movements. Strong productive session overall and I felt good about it.

Fasted weight: 207.9

Cardio: 30 min recumbent bike

Push Day
•Chest Supported, DB Lateral Raise: 4 Sets - 15, 14, 12, 9
•15% Incline DB Chest Press: 4 sets – 14, 12, 10, 7
•30% Incline DB chest Press: 4 Sets - 14, 11, 10, 9
•Incline DB Flys: 3 Sets – 14, 12, 11
•Standing EZ Bar Upright Row: 2 Sets - 15, 14
•Incline Bench EZ Bar French Press: 3 sets – 15, 13, 10
•Tricep push down: 4 sets - 15, 13, 11, 8

Abs : Ab Roller - 4 sets

Today's meal plan: The meal listed as Dinner below is on repeat for meals 2, 3, & 4

View attachment 210569View attachment 210568View attachment 210567
Hungry AF again today, so I did another high volume stir-fry. similar to last weeks but replaced the stringbeans with snap peas and used sugar free general tso sauce instead of sweet chili.
Chicken breast, green bell pepper, red bell pepper, onion, garlic, chives, white mushrooms, & sugar snap peas, sauteed in G.Houghes sugar free General Tso sauce, served over white rice.
made one big batch and split into three meals for meals 2-3-4
each plate is 713 calories w/ 65P, 106C, 3F
View attachment 210574

The hunger never goes away

 

[Meetketchup]

The hunger never goes away

He's getting another bump soon, don't feel bad for him.

 

[dcdogz]

He's getting another bump soon, don't feel bad for him.

Lucky enjoy @TommyJam!

 

[Meetketchup]

Lucky enjoy @TommyJam!

Only if he submits a video check in! lol

 

[dcdogz]

Only if he submits a video check in! lol

Saves me a ton of time i prefer it tremendously.

 

[TommyJam]

Last nights sleep wasn't as good as it has been recently, and I was a bit slow to get moving this morning. I had my coffee and a good long stretching session on my bad shoulder before I finally got on the treadmill and knocked out my fasted cardio. I got my pull session in about an hour after meal 2 and it went really well today. I saw good progression again today and gained a rep or two in almost every exercise. My bad left shoulder was feeling great today, and I didn't have any pain or weakness from it. I stopped my BPC-157 run over the weekend, and after this week I will be back to full working weights on all movements and consider the shoulder back to full strength. Hoping that I get a good long stretch before it flares up again.

Fasted weight: 208.3

Cardio: 30min incline treadmill

Abs: Cable Crunches – 4 x 25

Pull Day:
•DB Pullovers: 2 Sets - 15,13
•Wide Grip Pull Ups: 3 Sets – 11, 10, 9
•Chest Supported DB Row - Pronated Grip/Elbows Wide: 2 sets - 14, 12
•Chest Supported DB Row -Neutral grip/Elbows in: 2 Sets – 13, 11
•Single Arm kneeling DB Rows: 3 Sets – 14, 12, 10
•Seated DB Rear Delt Raises: 4 Sets - 15, 13, 12, 11
•Incline Seated DB Curls: 3 Sets - 14, 13, 11
•Standing pronated cross body curl: 2 sets - 14, 12
•Standing DB drag Curls: 2 Sets - 14, 11

Today’s meal plan:

I was very hungry again this morning and I could tell right away that it was going to be a big distraction today if I didn't address it, so I had a large breakfast today. 3 whole eggs w/ extra 100g egg whites fried hard and served with turkey sausage over garlic&cheddar buckwheat flatbread.
(the flatbread filled the whole plate, it was good sized. lol)

For anyone not familiar with buckwheat, it's not wheat at all, it is not even a grain. Buckwheat flour is made from grinding the seeds of the buckwheat plant, which is similar to rhubarb. Buckwheat is a highly digestible gluten free carb source and it is very filling and delicious.

 

[TommyJam]

I was in bed pretty early last night and then I woke up earlier than normal, but still had a good night of sleep. Because I woke up so much earlier than normal, I adjusted my meal/workout timing and split my breakfast into two meals. I had my cream of rice and then did my leg session about an hour later, then I had my eggs and sausage as a post workout meal. This worked really well and I had great energy during my leg session. I saw good progression on my lifts today, did not add any weight, but gained reps in most exercises. My calves and quads were on fire, I had an amazing session. I felt like I had a lot of energy in the tank, and I think I am going to stick with this meal/workout timing for a week or two and see if I like it better than having my workouts in between my afternoon meals like I normally do.

Fasted weight: 208

Cardio: no cardio today.

Leg day:
•High Bar Squat: 4 sets - 13, 12, 10, 7
•Stationary Lunges: 3 sets - 12, 11, 8
•DB Bulgarian Split Squats 4 sets - 13, 12, 10, 8
•RDL: 3 sets - 13, 11, 8
•Belt Squat w/ heel ramps: 3 sets - 12 , 11, 9
•BB Calve Raises: 4 sets – 21, 19, 18, 16

•DB Lateral raises: 2 sets – 15, 15
•Cable Lateral raises: 2 sets – 14, 13

Today's meal plan:

 

[Doug 64]

I was in bed pretty early last night and then I woke up earlier than normal, but still had a good night of sleep. Because I woke up so much earlier than normal, I adjusted my meal/workout timing and split my breakfast into two meals. I had my cream of rice and then did my leg session about an hour later, then I had my eggs and sausage as a post workout meal. This worked really well and I had great energy during my leg session. I saw good progression on my lifts today, did not add any weight, but gained reps in most exercises. My calves and quads were on fire, I had an amazing session. I felt like I had a lot of energy in the tank, and I think I am going to stick with this meal/workout timing for a week or two and see if I like it better than having my workouts in between my afternoon meals like I normally do.

Fasted weight: 208

Cardio: no cardio today.

Leg day:
•High Bar Squat: 4 sets - 13, 12, 10, 7
•Stationary Lunges: 3 sets - 12, 11, 8
•DB Bulgarian Split Squats 4 sets - 13, 12, 10, 8
•RDL: 3 sets - 13, 11, 8
•Belt Squat w/ heel ramps: 3 sets - 12 , 11, 9
•BB Calve Raises: 4 sets – 21, 19, 18, 16

•DB Lateral raises: 2 sets – 15, 15
•Cable Lateral raises: 2 sets – 14, 13

Today's meal plan:View attachment 211177
View attachment 211176View attachment 211175View attachment 211174View attachment 211173

I like the idea of the split breakfast, I'm gonna try that myself. It might help getting all the protien in without having to do it later in the day and feeling stuffed at bedtime.

 

[TommyJam]

I like the idea of the split breakfast, I'm gonna try that myself. It might help getting all the protien in without having to do it later in the day and feeling stuffed at bedtime.

I did it for the opposite reason . I woke up early and had more hours in the day to fill with the same amount of food. I had to split that meal up and spread out the calories so that I wouldn't get too hungry

 

[dcdogz]

I did it for the opposite reason . I woke up early and had more hours in the day to fill with the same amount of food. I had to split that meal up and spread out the calories so that I wouldn't get too hungry

Same problem here with gym closed, and had wasted pre-workout calories due to that. Sitting right now pushing my lunch as deep as i possibly can into the afternoon.

 

[TommyJam]

Sleep last night was broken, and interrupted because I had a bad headache when I went to bed and it woke me up several times, not a migraine or anything just a bad throbbing headache in the back of my skull that would not go away. Woke up at my usual time and got my fasted cardio done on the bike. I had planned on doing my lift in the morning again, but I decided to wait until afternoon because I wanted a longer space of time and a second meal between the two workouts, to make sure my energy was there for my lift. Today’s push session went well, I got a great pump and I saw a bit of progression in some exercises again today. I hit 4 sets of BW dips at the end of my session, I replaced my flat bench with the 15% incline a while ago to help bring up my upper chest and I just had an urge to hit lower chest really good today. I was pretty smoked already and these hit a lot harder than they used to. My shoulder is doing great, and it didn't bother me at all during my session today not even on OHP which is the real test. I will be back to full working weight on all exercises by the start of next week.

Fasted weight: 208.4

Cardio: 30 min recumbent bike



Push Day
•Chest Supported, DB Lateral Raise: 4 Sets - 13, 11, 9, 8
•15% Incline DB Chest Press: 4 sets – 15, 13, 10, 8
•30% Incline DB chest Press: 4 Sets - 14, 12, 10, 9
•Seated OH DB Press: 4 Sets - 15, 13, 12, 9
•Incline DB Flys: 3 Sets – 14, 13, 11
•Standing EZ Bar Upright Row: 2 Sets - 13, 11
•Incline Bench EZ Bar French Press: 3 sets – 14, 11, 9
•Tricep push down: 4 sets - 13, 12, 10, 7
•BW dips: 4 sets – 11, 9, 8, 6

Abs : Ab Roller - 4 sets

Today's meal plan:

 

[samgraves82]

Sleep last night was broken, and interrupted because I had a bad headache when I went to bed and it woke me up several times, not a migraine or anything just a bad throbbing headache in the back of my skull that would not go away. Woke up at my usual time and got my fasted cardio done on the bike. I had planned on doing my lift in the morning again, but I decided to wait until afternoon because I wanted a longer space of time and a second meal between the two workouts, to make sure my energy was there for my lift. Today’s push session went well, I got a great pump and I saw a bit of progression in some exercises again today. I hit 4 sets of BW dips at the end of my session, I replaced my flat bench with the 15% incline a while ago to help bring up my upper chest and I just had an urge to hit lower chest really good today. I was pretty smoked already and these hit a lot harder than they used to. My shoulder is doing great, and it didn't bother me at all during my session today not even on OHP which is the real test. I will be back to full working weight on all exercises by the start of next week.

Fasted weight: 208.4

Cardio: 30 min recumbent bike



Push Day
•Chest Supported, DB Lateral Raise: 4 Sets - 13, 11, 9, 8
•15% Incline DB Chest Press: 4 sets – 15, 13, 10, 8
•30% Incline DB chest Press: 4 Sets - 14, 12, 10, 9
•Seated OH DB Press: 4 Sets - 15, 13, 12, 9
•Incline DB Flys: 3 Sets – 14, 13, 11
•Standing EZ Bar Upright Row: 2 Sets - 13, 11
•Incline Bench EZ Bar French Press: 3 sets – 14, 11, 9
•Tricep push down: 4 sets - 13, 12, 10, 7
•BW dips: 4 sets – 11, 9, 8, 6

Abs : Ab Roller - 4 sets

Today's meal plan:View attachment 211569
View attachment 211568View attachment 211567View attachment 211566View attachment 211565

Hell yes good work man. Sleep part sux but glad the rest went well. Just be careful and don't be an asshole like somebody(ME )

Sent from my motorola razr 2025 using Tapatalk

 

[TommyJam]

Sleep was solid AF last night, I was out like a light as soon as my head hit the pillow and I didn't stir all night. Weighed in at 208.7 this morning, and it's looking like my weekly avg will be up about 1.5lbs from last week. To my eye it looks like good weight gain, and I am hoping coach bumps my food tomorrow after he sees check in photos, because my appetite is getting crazy. I did incline treadmill for my fasted cardio this morning and had my first meal as soon as I finished because I was absolutely starving. Today's pull session went well, and I felt really good about it. My injured shoulder was good to go again today with no issues.

Fasted weight: 208.7

Cardio: 30min incline treadmill

Abs: Cable Crunches – 4 x 25

Pull Day:
•DB Pullovers: 2 Sets - 14,12
•Wide Grip Pull Ups: 3 Sets – 12, 10, 8
•Chest Supported DB Row - Pronated Grip/Elbows Wide: 2 sets - 15, 12
•Chest Supported DB Row -Neutral grip/Elbows in: 2 Sets – 14, 12
•Single Arm kneeling DB Rows: 3 Sets – 14, 12, 9
•Seated DB Rear Delt Raises: 4 Sets – 14, 12, 11, 9
•Incline Seated DB Curls: 3 Sets - 13, 12, 10
•Standing pronated cross body curl: 2 sets - 15, 12
•Standing DB drag Curls: 2 Sets - 14, 12


Today’s meal plan:

 

[TommyJam]

Had my check-in with coach this morning, and he cut my cardio back a little more, but kept food where it is for now, because average weight is up about 2lbs this week. No cardio today, and I knocked out my leg session in between meals 1 and 2. The session went well and I had a solid workout. Picked up a couple of reps and felt strong. Put a serious beating on the quads today.

Fasted weight: 208.5

Cardio: no cardio today.

Leg day:
•High Bar Squat: 4 sets - 14, 12, 10, 9
•Stationary Lunges: 3 sets - 12, 11, 9
•DB Bulgarian Split Squats 4 sets - 13, 12, 11, 8
•RDL: 3 sets - 13, 11, 9
•Belt Squat w/ heel ramps: 3 sets - 13 , 11, 8
•BB Calve Raises: 4 sets – 22, 19, 18, 17

•DB Lateral raises: 2 sets – 14, 12
•Cable Lateral raises: 2 sets – 13, 12

Today's meal plan:

 

[TommyJam]

I woke up super hungry on a low carb rest day. So I decided it was a good time to try and do an apple oat muffin inspired by that pumpkin bread recipe that @dcdogz posted the other day.

Here is what I came up with.

Apple Cinnamon Protein Oat Muffins
makes 18 muffins

dry:
120g oat flour
1 scoop Iso-100 vanilla whey
1 scoop Ryse cinnamon toast whey
1 tsp baking powder
2 tbsp equal sweetener
1 tbsp cinnamon
1 tsp salt

wet:
450g egg whites
1 can Great Value no sugar added apple pie filling
1 tsp vanilla extract

equipment needed:
oven
food processor
hand mixer
small mixing bowl
large mixing bowl
hand whisk
silicone spatula
muffin trays (18 muffins total)
non stick spray

preheat oven to 365F

combine all the dry ingredients in a small mixing bowl and blend them evenly with a whisk. Combine the wet ingredients in a food processor and set it to high speed chop. The goal here is to chop the apples into fine puree and whip as much air into the egg whites as possible at the same time. The mixture should be about double its original volume. The air bubbles are going to give volume to make it more filling and also give a more familiar bread/muffin texture since it is mostly egg whites and not flour....... I want the mouth feel of a muffin, and not a quiche.

pour the fluffed up egg whites & apple mixture into a large mixing bowl and slowly pour in the mixed dry ingredients while mixing with the hand mixer on it's lowest speed in the other hand. After it is all poured in, use the silicone spatula in one hand to scrape the edges of the bowl and pull the mixture to the center, while mixing from the center with the hand mixer in the other hand. Be careful to do this gently and slowly to allow the mixture to hold as much air bubbles as possible from the earlier whipping.

Once the batter is fully and evenly mixed use a very light spray of 0 calorie non stick spray to grease your muffin tray's, and then pour the batter into the muffin trays filling them all the way to the top.

Bake on center position oven rack @365F for 25min. Remove from oven and immediately pull from trays and place onto cooling racks.



This made 18 muffins, there was another full cooling rack not in the picture. macros per muffin are: 6.1P 0.4F 6.2C
These were stupidly high volume and very filling, while still being absolutely delicious at the same time...I just ate 9 of them for breakfast...387cal..

 

[Meetketchup]

Tommy's cookbook for the low, low price of $19.95?

 

[dcdogz]

I woke up super hungry on a low carb rest day. So I decided it was a good time to try and do an apple oat muffin inspired by that pumpkin bread recipe that @dcdogz posted the other day.

Here is what I came up with.

Apple Cinnamon Protein Oat Muffins
makes 18 muffins

dry:
120g oat flour
1 scoop Iso-100 vanilla whey
1 scoop Ryse cinnamon toast whey
1 tsp baking powder
2 tbsp equal sweetener
1 tbsp cinnamon
1 tsp salt

wet:
450g egg whites
1 can Great Value no sugar added apple pie filling
1 tsp vanilla extract

equipment needed:
oven
food processor
hand mixer
small mixing bowl
large mixing bowl
hand whisk
silicone spatula
muffin trays (18 muffins total)
non stick spray

preheat oven to 365F

combine all the dry ingredients in a small mixing bowl and blend them evenly with a whisk. Combine the wet ingredients in a food processor and set it to high speed chop. The goal here is to chop the apples into fine puree and whip as much air into the egg whites as possible at the same time. The mixture should be about double its original volume. The air bubbles are going to give volume to make it more filling and also give a more familiar bread/muffin texture since it is mostly egg whites and not flour....... I want the mouth feel of a muffin, and not a quiche.

pour the fluffed up egg whites & apple mixture into a large mixing bowl and slowly pour in the mixed dry ingredients while mixing with the hand mixer on it's lowest speed in the other hand. After it is all poured in, use the silicone spatula in one hand to scrape the edges of the bowl and pull the mixture to the center, while mixing from the center with the hand mixer in the other hand. Be careful to do this gently and slowly to allow the mixture to hold as much air bubbles as possible from the earlier whipping.

Once the batter is fully and evenly mixed use a very light spray of 0 calorie non stick spray to grease your muffin tray's, and then pour the batter into the muffin trays filling them all the way to the top.

Bake on center position oven rack @365F for 25min. Remove from oven and immediately pull from trays and place onto cooling racks.

View attachment 212046

This made 18 muffins, there was another full cooling rack not in the picture. macros per muffin are: 6.1P 0.4F 6.2C
These were stupidly high volume and very filling, while still being absolutely delicious at the same time...I just ate 9 of them for breakfast...387cal..

Muffins, ice cream, pumpkin pie, pancakes
This cutting shit is retarded.

Like bruh in this day and age we have all the drugs all the food options how the fuck can you not cut lol.

 

[TommyJam]

I had a good night of sleep and woke up fresh with a lot of energy, and did my fasted cardio first thing. I split my breakfast again today, and had my normal breakfast carbs about 45min preworkout, then did my training before eating meal 2. I am liking this set up better than doing my workout between meals 2-3. I just feel like I have a lot more gas during my workout. I felt great today, my lift went really well, and I saw great progression to go along with last weeks weight gain, and that made the session really enjoyable.

Fasted weight: 208.4

Cardio: 25min incline treadmill

Push Day
•Chest Supported, DB Lateral Raise: 4 Sets - 14, 13, 11, 10
•15% Incline DB Chest Press: 4 sets – 15, 13, 12,11
•30% Incline DB chest Press: 4 Sets - 15, 12, 10, 9
•Seated OH DB Press: 4 Sets – 15, 13, 12, 11
•Incline DB Flys: 3 Sets – 15, 13, 11
•Standing EZ Bar Upright Row: 2 Sets - 14, 12
•Incline Bench EZ Bar French Press: 3 sets – 14, 13, 10
•Tricep push down: 4 sets - 13, 12, 10, 9

Abs : Ab Roller - 4 sets

Today's meal plan: cream of rice was eaten preworkout between meals 1-2 but is listed with breakfast for simplicity.

 

[Ckmeter]

I woke up super hungry on a low carb rest day. So I decided it was a good time to try and do an apple oat muffin inspired by that pumpkin bread recipe that @dcdogz posted the other day.

Here is what I came up with.

Apple Cinnamon Protein Oat Muffins
makes 18 muffins

dry:
120g oat flour
1 scoop Iso-100 vanilla whey
1 scoop Ryse cinnamon toast whey
1 tsp baking powder
2 tbsp equal sweetener
1 tbsp cinnamon
1 tsp salt

wet:
450g egg whites
1 can Great Value no sugar added apple pie filling
1 tsp vanilla extract

equipment needed:
oven
food processor
hand mixer
small mixing bowl
large mixing bowl
hand whisk
silicone spatula
muffin trays (18 muffins total)
non stick spray

preheat oven to 365F

combine all the dry ingredients in a small mixing bowl and blend them evenly with a whisk. Combine the wet ingredients in a food processor and set it to high speed chop. The goal here is to chop the apples into fine puree and whip as much air into the egg whites as possible at the same time. The mixture should be about double its original volume. The air bubbles are going to give volume to make it more filling and also give a more familiar bread/muffin texture since it is mostly egg whites and not flour....... I want the mouth feel of a muffin, and not a quiche.

pour the fluffed up egg whites & apple mixture into a large mixing bowl and slowly pour in the mixed dry ingredients while mixing with the hand mixer on it's lowest speed in the other hand. After it is all poured in, use the silicone spatula in one hand to scrape the edges of the bowl and pull the mixture to the center, while mixing from the center with the hand mixer in the other hand. Be careful to do this gently and slowly to allow the mixture to hold as much air bubbles as possible from the earlier whipping.

Once the batter is fully and evenly mixed use a very light spray of 0 calorie non stick spray to grease your muffin tray's, and then pour the batter into the muffin trays filling them all the way to the top.

Bake on center position oven rack @365F for 25min. Remove from oven and immediately pull from trays and place onto cooling racks.

View attachment 212046

This made 18 muffins, there was another full cooling rack not in the picture. macros per muffin are: 6.1P 0.4F 6.2C
These were stupidly high volume and very filling, while still being absolutely delicious at the same time...I just ate 9 of them for breakfast...387cal..

Fucking hell these look bomb.

I tried air frying my cream of rice thinking it’d make muffins. It just turns into crunchy cream of rice

How do you have the time to prepare these lol.