A big breakfast

Since I’m going to make every effort to go to the Run for Safety tonight, I opted for the ET this morning. 40 minutes worth.  40 minutes working back and triceps. 33 minute jog with Shane. 

To get a good head start on the day, pre workout was the standard VPX shake and breakfast was a LARGE protein pancake meal, as follows:

batter sitting for 20

• 3/4 scoop VPX Whey Vanilla Protein
• 1/2 cup Bob’s Red Mill 5 Grain Cereal with Flax
• 1 tsp Cinnamon
• 1/4 cup Egg beaters   …..mix all the above together and let sit about 20 minutes
• 1 large apple. Chop1/2 of it.

 

grilling protein cakes and apple

Heat your grill, spray with non-stick, and when hot, add the pancakes and chopped apple. Let cook about 2 minutes, then flip and cook an additional minute. Pile on the apple, sandwich the cakes and top with your choice of maple syrup, honey, or… I topped with 1/2 TBS each Almond Butter.  Update!  The Protein Pancake Breakfast worked out to be about 588 Cals. 36g Protein. 87g Carbs 14g Fat.  I’ll need it come the end of the day because with the run tonight, calories burned will be over 900.  

Plate the Protein Pancake with Sauteed Apple

 

Now guys, go work hard but keep in mind it’s “Pseudo Friday!”   Have a great day!

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On a calm day

It was nice out this morning. Not temp. wise, that was a cool 23 degrees, but it wasn’t windy and it was nice and clear.  I expect that’s the last we’ll see of calm & clear for the next few days. We are in for some heavy snow.

Last nights movie wasn’t bad. A little sad but funny in parts. It could’ve moved a long a bit faster but wasn’t the worst we’ve seen: 

This morning my alarm wasn’t set but I was wide awake at 4:10 so up I got and onto the treadmill, even though I typically declare Friday as my day off. The plan, as decided while I walked with Shane, is to do my miles this weekend with shorter runs and longer walks since my hamstring is acting up.  So, 4 miles on the t/mill this morning and a 3 3/4 fast walk with Shane.  No pressure tomorrow for a long run, I’ll just go with the flow.

The pre run shake was 1 scoop Jay Robb Chocolate. The post exercise breakfast was the protein pancake. I used 1 whole scoop of VPX, 1/3 cup of Cream of Rye (dry), 1 TBS Naturally More P-Nut Butter, 1/2 cup warm water. Let all that sit while I washed up (about 20 min.). Added 3 TBS egg white.  Set on a hot grill pan sprayed with non stick spray. Chopped up 1/3 of my JUMBO Crispin Apple and let that cook with the pancakes. This time I got 4 cakes!  Realizing I forgot my Apple Pie Spice, I sprinkled it on top of apple pcs. & cakes. Again, I sandwiched the cakes and in the middle, piled the cooked apple pcs. drizzled with 1/2 tsp. honey per cake sandwich (2).  It was too much and I wrapped up one “pancake sandwich” with 2 slices of apple to bring to work in case hunger set in with a vengeance.  I did bring a 5.3 oz cup of Oikos Plain Yogurt w/ 1 TBS of almonds & raisins for mid – morning. But you never know.  So this mornings breakfast, less the pre workout shake was about 470 calories (the JUMBO apple was about 125 calories) with 36g Protein. Wait! – I only ate 1 pancake sandwich so I’ll have to cut that in 1/2:  235 cals + 18 protein.. oh no!  But it seemed to work because I’m pretty full…. about a 6 on the hunger scale. 

 TGIF ya’ll and see ya at Happy Hour – Yippee!

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