What you’ll need:

2 cups almonds
½ cup flax meal
½ cup almond butter
½ cup shredded coconut (unsweetened)
½ teaspoon salt
½ cup coconut oil
4 drops stevia
1 tablespoon vanilla extract
2 scoops of chocolate whey protein
Food processor
Tank Top

MAKING THE BASE
Throw on a tank top (yes, don’t be shy every pro owns one) and then drop almonds, flax meal, coconut, almond butter and salt into a food processor. Pulse for 10 seconds. Heat up a large saucepan on low. Once warm, pour coconut oil into pan. Add stir stevia, and vanilla into oil in saucepan. Stop for a moment, do a lat spread and be sure to push as hard as you can to bring that scapula out. Remember, a good lat spread has the arms flexed at all times and the shoulders square. Hold for a count of 20 then get read to cook this sucker. Add coconut oil mixture to the food processor (which is filled with all the stuff we blended earlier) and pulse until ingredients form a paste. Flatten mixture into a giant rectangle-shaded loaf and place onto a plate covered by wax paper. Chill in refrigerator for 1.5 hours.

CHOCOLATE TOPING
Once the mixture above has hardened, it’s time to add a chocolate topping! In a blender, drop 2 scoops of your favorite chocolate whey protein powder into 4 oz of water. Blend until a thin pudding-like mix is formed. Spread mixture over loaf. You’re almost done so hang in there! Return to refrigerator for 30 minutes and allow mixture to harden. Remove from refrigerator, cut into bars and serve.

1/2 cup nonfat cottage cheese
6 egg whites
1 whole egg
1/2 cup whole oats (not instant)
1 teaspoon vanilla extract
1 teaspoon cinnamon
1/2 cup blueberries (to be added later)

Do lunges all the way into the kitchen to help bring out the hamstring and glute tie ins! Once you arrive, drop all ingredients above (except the blueberries) into a blender. Blend until smooth. Spray a small amount of PAM cooking spray onto a large nonstick pan. Cook on medium heat and once it’s at full temperature, pour pancake mixture into the pan. Wait for bubbles to come through and the edges to brown, then turn over and cook other side. Top with blue berries.

TIP 1: Do NOT pour mixture on pan until the pan is very hot.
TIP 2: If you need syrup, you’re not hardcore enough! Just kidding. Try Maple Grove Sugar Free Syrup. One of the few sugar-free syrups that actually taste like maple syrup.

Set up blender across from a mirror of your choice. Roll your sleeves up and hit a front double biceps pose. Hold for a count of 20 (don’t forget to flex your legs as the judges will be watching on contest day). Once done, add all ingredients into blender and mix for 60 seconds. Serve on ice.

Nutrition Facts: Approximately 220 calories, 20 g protein, 35 g carbs, 0 g fat, 0 g fiber

Hit a most muscular pose. Next, transition into a side chest pose. Hold for a count of 10. Now you’re ready to stir the protein powder into the yogurt in a bowl of your choice. Stirring well to avoid clumping. Pour root beer into a cold glass and then add the creamy mixture. Do not stir.

Nutrition Facts: Approximately 443 calories, 43 g protein, 61 g carbs, 1 g fat, 1 g fiber

Mayonnaise

Beat egg whites in blender on low speed. Add lemon juice and dry mustard. Continue to blend and slowly add Flax Oil. Continue blending until smooth. Keep refrigerated!
Makes about 1 and 1/2 cups (24 tbsp.) Mayonnaise.

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2 sources of protein, a butt-load of complex carbs and zero guilt.  Breakfast just got fun again! Don’t just dominate the gym, dominate the day with this starter meal!

Prep Time: 10 Min

Servings: 2

Get Prepared

1. 1 cup dry quick-cook oatmeal (ground in food processor or coffee-grinder to powder)
2. 2 cups egg whites
3. 1 scoop vanilla whey isolate (ISOxp works best)
4. 1 tsp vanilla extract(optional
5. No-fat cooking spray
6. Sugar-free syrup or sugar free jam

Get Cookin’

1.  In a large bowl whisk together refined oatmeal and protein powder.

2.  Slowly add egg whites as you whisk dry ingredients with the wet (add vanilla extract to finished batter mixture)

3.  Heat medium sized fry pan at just over medium heat (any hotter and you’ll end up with burnt outsides and raw insides)

4.  Spray pan with non-fat spray

5.  Use soup ladel to pour batter into pan forming cakes to your preferred size (no bigger than a protein tub lid or they won’t be flippable)

6.  Check underside regularly with spatula until golden brown

7.  Flip and cook opposite side to same (it won’t take as long so stay on top of it – no wandering off to do chin ups)

8.  Plate the cakes and top with your favorite sugar-free syrup or jam

NOTE: These also make good pre-workout snacks so make a few extra and throw them in a Ziploc for easy travel!

What’s better than a massive v-taper and a finely-etched Christmas tree back? Chicken with flavor!

Prep Time: 15 Min
Cook Time: 20 Min
Total Time: 35 Min
Serves: 4

Get Prepared
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/2 teaspoon paprika
• 3 large boneless, skinless chicken breasts, cut into 2-inch pieces
• 2 slightly beaten
• 1 cup Italian seasoned bread crumbs
• 1/2 cup sugar
• 1/2 cup lemon juice
• 1 ½ teaspoons curry powder

Get Cookin’
1. Preheat your oven to a sizzling 400º F – almost as hot as the ladies who’ll be lining up to get a shot of you shirtless this summer.
2. Stir together salt, pepper, and paprika in a bowl.
3. Sprinkle seasoning over chicken pieces. Dip pieces in egg, and then immerse in bread crumbs.
4. Place aluminum foil on a 15×10-inch jelly roll pan. If the idea of owning a ‘jelly roll pan’ sounds too sissy for you, any pan will do.
5. Arrange chicken pieces in a single layer on the pan.
6. Bake for 15 minutes, turning once. Go ahead and flex those lats while you wait.
7. Over medium-low heat, stir together sugar, lemon juice, and curry powder in a sauce pan. Stir for about 5 minutes, or until the sugar dissolves.
8. Drizzle lemon sauce over chicken, return to oven, and bake 5 minutes more.

A yam a day keeps the love handles away … but a nice plate of cheesy white spuds has a place in every kitchen too!

Prep Time: 30 Min
Cook Time: 60 Min
Total Time: 1 Hr, 30 Min
Servings: 8

Get Prepared
• 8 ounces shredded Cheddar cheese
• 1/4 cup butter or margarine
• 1/4 cup all purpose flour
• 2 cups milk
• 1 teaspoon salt
• 1/4 teaspoon pepper
• 5 medium potatoes
• 2 small onions
Get Cookin’

1. Preheat oven to 350º F.
2. Shred cheese till it’s as shredded as washboard abs, and then set aside.
3. Melt butter over low heat and then blend in flour.
4. Add milk all at once, stirring constantly until thick.
5. Add shredded cheese and season with salt and pepper.
6. Continue to cook, stirring, until cheese melts.
7. Remove from heat.
8. Spread half of the cheese sauce on the bottom of a shallow 2 1/2 quart baking dish.
9. Slice potatoes and onions thinly.
10. Arrange potato and onion slices over the cheese sauce.
11. Spread remaining cheese sauce over the top.
12. Bake for approximately 1 hour. Try to sneak in a nap while you’re waiting to build up your GH levels!