Tommy’s BodyBlog

I’ve been doing this healthy protein pudding once a week lately. I find it really good, and I felt like sharing. So here it is.

You will need (makes 2 servings) :

• A food processor
• 1 scoop (22g) of your favorite chocolate whey protein powder
• 8oz (227g) of 1% cottage cheese
• A handful (25g) of almonds
• 10ml to 20ml of water

Instructions:

• Put the almonds in the food processor, and reduce them into small bits.
• Add the whey and the cottage cheese, and process until there’s no more powder or cheese chunk, and that you have a thick mixture (typically 10 seconds with mine).
• Add the water and reprocess for a few seconds to lessen the thickness.
• Eat right away, or put it in the freezer for 30-45 minutes.

Contains (full recipe, 2 servings):

• With almonds
• 443 calories
• 60.4g of protein
• 12.6g of carbs
• 8.9g of sugar
• 3.0g of fiber
• 17.2g of fat
• 3.9g of saturated fat

• Without almonds
• 298 calories
• 55.1g of protein
• 7.7g of carbs
• 7.7g of sugar
• 0.0g of fiber
• 4.6g of fat
• 3.0g of saturated fat

I’m currently following Derek Charlebois’s back specialization program. So far so good, it allowed me to wind of my very high volume workouts, which really got me going, but after 4 weeks I was at a point I was stuck, mildly overtrained, and bored. So I took 1 week off (completely), and jumping in DC’s program.

First, the program is pretty intense, but well balanced for me. I train 4 to 5 days a week (I make the arms day optional, because I’m on a tight schedule and I often have time constraints), mostly in the morning, and I’m not overly tired at the end of the week.

My weight stayed pretty much the same, but I suspect that my BF% dropped as my abs definition improved. I cannot however confirm it, as my impedance BF% scale seems to be foobar (taken first thing in the morning, I went from 16% to 30% to 25% in 3 days, but only the lower third of my 6pack isn’t showing, so that can’t be right).
As for the eating, I’ve been switching my weight gainer (which I use post workout) from Revolution to Cytosport. Taste is great, but it doesn’t dissolves well at all compared to Revolution.

My typical training day starts with a breakfast shake: 1 scoop of whey, 2 scoops (70g) of oats (blended into powder), 1 cup of 1% milk, 1/2 cup of light vanilla flavored soy milk, 1 scoop if greens powder and a handful of frozen mixed berries (50g). Then I go train for 60-75 minutes, and have my post workout shake: 1 scoop of whey, 2 scoops of weight gainer, a handful of berries (50g) and water. An hour later, I’ll have two whole hard-boiled eggs and a bagel with low-fat cream cheese. Total: 1500 calories, 115g of proteins, 31g of fat, 187g of carbs (24g of sugar, 19g of fiber).

On off days, it’s pretty much the same, except that I replace the post workout shake with fresh fruits and 1% cottage cheese.