Thursday, February 5, 2009


The weather is absolutely beautiful today so the last place I want to be is sitting inside...hope you forgive me but I'm gonna make this super duper quick! So, what do you think of my banana protein pancakes?! MMMMmmmm soooo yummy. One of my competitor friends gave me the recipe last year and I got hooked!! I top them with "I can't believe it's not butter" spray and a teeny bit of sugar free syrup. I used BSN's dessert protein in banana creme but they're also tasty with vanilla, cinnamon vanilla, and even a chocolate protein powder. They definitely take the edge off when I feel like eating something "carby." Try them out and let me know what you think!

3 egg whites
1 whole egg
1 serving (usually 1 scoop) of your favorite protein powder
1 tsp baking powder
1 tsp vanilla
1 pkg stevia or splenda
Cinnamon and/or apple cinnamon pie spice (as much as you want)
1 tbsp peanut butter (when it’s allowed in the diet)
1/8 c. oatmeal (if you want it to have carbs- this will give you about 8 g carbs for the whole recipe)

Mix all together and cook like regular pancakes… it’s about 38-42 g protein (depending on your protein powder) and about 8 g carbs if you add the oatmeal. I can make three pancakes using a small skillet pan. Top with "I can't believe it's not butter" spray and sugar free syrup. Enjoy!!

Tomorrow is measurement day! I'm a little apprehensive this week because I don't feel or think I look any different but we'll see exactly where I stand tomorrow morning! I'll be sure to post a front, side, and back pose shot to track the progress.

Here are this week's back and shoulder workouts:

Feb. 4, Wed. BACK
High row on machine
70x10, 90x9, 115x5, 90x9
One arm row w/ DB
50x10, 60x8, 50x10
Front lat pulldown on machine
45x10, 70x7, 80x5
Pulldown (behind head)
40x12, 60x12, 90x9, 105x7

Feb. 5, Thurs. SHOULDER
Shoulder press
40x10, 50x7
Shoulder press on machine
80x4, 90x1, 95x1
Lying side raise on incline bench
15x9, 10x10, 10x10
Upright row with barbell
45x10, 65x10, 75x7
Rear side lateral on freemotion
15x10, 20x10, 25x5

I'm out to play,


  1. ZOMG I can't wait to try these! I made something similar last night, 4 whites, 1 scoop choc. whey, 2 tbsp. flax meal, 1 tbsp was good but lacking oats! :)
    I need to get some of that banana protien!

  2. MMmmmm I miss these. Come fix me some!!

  3. Girl, where the heck have you been? You only have 3 days till your show, tell me you're still doing it!! HOpe all is going well with yoU!!!!

  4. Lis...

    It looks like you are doing a fabulous job with your fitness..Congrats! I love the protein all time favorite breakfast.

    Stay healthy