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Getting Strong: Weird Post Work Out Cravings and Protein Fluff (243 calories)

The gym was a mixed bag for me today. I hit some numbers and fell face down on others. Ah well, can't win them all. I did expect a lot of my exercise to suffer because I pushed myself really hard to hit my numbers on Dips. That's a big exercise that takes a lot of effort and supplemental muscles to make it happen.

Here's how I did:

Upper Body Work Out

  • Assisted Dips: 24kg (of assist, so this number should go down over time), 8 reps, 3 sets
  • Wide grip Lat Pull downs: 80 lb, 5/6/5 reps
  • Cable Seated Rows: 80 lbs, 7/7/6 reps
  • Dumbbell Shoulder Press: 25 lbs, 5/6/0 (I was stuck in the bottom position for what seemed like 15 seconds - not a good sign so I decided not to the last set. No sense in getting injured out of pride. Though I am disappointed - next time though, I will own that last set)
  • Dumbbell Alternate Bicep Curl: 17.5 lb, 7 reps
The highlight if my gym session was the bicep curls. I needed the 17.5 lb weights but a dude was using them. So I waited until he was done with his set and asked if i could use them for a quick set while he rested. His response, "Are you going to make me feel bad about myself?" That made me chuckle but I said, "no no.. just got to get a quick set in." So I do my curls and as I reach #7 and #8 i need a little assistance from controlled exhaling (you know that tea kettle breathing technique). I finish, put down the weights. The first dude's friends turns to him and says "that's how you work hard dude." Made me smile.

After I came home and guzzled a protein shake, the weirdest craving overcame me: Broccoli Sandwich (217 calories). White bread (2 slices, 100 cal), mayo (1T, 90 cal) and broccoli (97g, 27 cal) - that's it. My college roommate introduced these to me. At first I thought the idea was weird but I fell in love with the taste especially if you use the stalks! I hadn't haven't had one in a long long while - I guess it's time to bring this one back.

I really *should* use my yogurt spread for this sandwich instead of mayo but I used up the rest of my yogurt spread on my morning egg wrap - so mayo it is! I did sprinkle on some cayenne and salt.


I better get more protein in my diet - gotta support that work out :)

And here it is...

fluff-o-licious

Blueberry Protein Fluff: 243 calories

from Protein Pow

1/3 cup 2% milk (protein pow uses coconut milk)
1 scoop of protein powder (any flavor that compliments the fruit you use, I had vanilla whey protein)
1 cup FROZEN blueberries or other berry or fruit of your choice (gotta be really frozen - straight outta the freezer)

It's a super easy recipe - not even a recipe more of a process. Throw everything into a big container - I used a leftover 64 oz/ 4 lb yogurt container and the fluff took up half of the container after everything was said and done - and hit it with an immersion blender. As soon as everything is smooth change the blender attachment to the whisk attachment. Whisk that sucker until it is fluffy and forms very soft peaks. If your Fluff isn't fluffy, put it into the freezer for 5 - 10 minutes and then whip again.

... with a side of Banana Bread (171g, 364 calories)

after workout snack
**Update**
I could only eat half of that fluff in one sitting, it's filling. I will have the second half for dessert tonight!

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