Skip to main content

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...


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


Popular posts from this blog

Vietnamese Caramelized Shrimp Bowl (Tom Rim): 230 calories

One of my favorite dishes is caramelized pork belly and shrimp. Well since I'm back on the restricted calorie wagon (1350 per day). I decided to make just caramelized shrimp! Instead of paring with rice as usual I used the left over sauce to coat shirataki noodles for a low calorie, low carb meal!

I entered the nutritionals into myfitnesspal under "Vietnamese Caramelized shrimp (Tom Rim)", brand is "KT Homemade". The whole recipe makes 773g. Macros: 1045 calories, 175g protein; 43g fat, 83g carbs, .

For portion above, I used 150g of Caramelized Shrimp (Tom Rim), 10 oz shirataki noodles, 2 oz romaine lettuce - 230 calories. Macros: 230 calories; 8g fat; 21g carbs; 35g protein.

The recipe couldn't be more simple, especially if you have a jar of premade caramelized sugar in your pantry. If not, just make it as you cook.


This instructions assume you don't have caramelized sugar in your pantry like I do!Thai chili peppers are optional. It's more t…

Cracking the Calories: Hu Tieu (Vietnamese Clear Noodle Soup) - 250 Calories

Cracking the Calories: Hu Tieu
Vietnamese Clear Noodle Soup
Noodle soups are a mainstay in Vietnamese cuisine. Pho (pronounced: fuh), both chicken and beef, takes the spotlight in popularity. But there are many, many other noodle soups that range from spicy (Bun Bo Hue) to sweet (Bun Rieu) to seafood based broths (Hu Tieu) that are also quite delicious.

I wanted to cook something light and refreshing for Mr. J's return from a long, hard week at a client site and Hu Tieu jumped out at me as the perfect fit. Also it didn't help that Wandering Chopsticks was taunting me with wonderful Retro Posts all week on her Facebook page and this was one of the dishes.

Traditionally, this dish is made with a light seafood broth, topped with pork (BBQ for Saigon Style or boiled for Nam Vang style), shrimp, sometimes, crab claws, and always with lots of vegetables (lettuce, Chinese celery, chives, etc). The noodles are usually wide and flat made of rice…

Fast Day #19: Salmon Sashimi and Seaweed Salad - 293 calories

Salmon Sashimi and Seaweed Salad
Today was an inadvertent Fast Day. I woke up early and headed over to a friend's house for a cheesecake cooking tutorial (more on that later). We were so busy that all I had to eat all morning was a cup of coffee and 2 Vietnamese Steamed Tapioca Dumplings (Banh Bot Loc - more on that later too) for a grand total of 163 calories.

So when I got home, I figured that I should convert the day into a Fast Day and go for a light dinner. Luckily I had some salmon sashimi and seaweed salad in the fridge already.

I'm amazed how filling the salmon is. The richness really helps to keep me full all day. I barely miss the rice now - and that's a big thing for an Asian person to admit!

The seaweed salad (from the prepared section of my Japanese market) was a great addition. On its on own, the salad is very salty so you need very little soy sauce for the fish.

There's no recipe since nothing is cooked. Just slice …