Brian Westgate’s Journey

I actually got this off of bb.com.  Decided to give it a try.  The recipe makes 12 muffins and they are actually quite good.  Give it a try. 

These protein packed muffins are great to start your day off with because they combine all three macronutrients for a well balanced breakfast that will provide plenty of ingredients throughout the day. 

Ingredients: 

• 1 1/4 cups protein powder 

• 1 1/4 cups oats 

• 1 tsp baking powder 

• 1/2 tsp baking soda 

• 1/4 tsp salt 

• 1/2 tsp cinnamon 

• 1 cup unsweetened applesauce 

• 1/2 cup low-fat milk 

• 1/2 cup Splenda or sugar 

• 2 tbsp olive oil 

• 2 egg whites 

• 1/4 cup blueberries 

• 1/2 cup raspberries 

• 1/4 cup walnuts or almonds 

Directions: 

Combine together the protein powder, oats, baking powder, baking soda, salt, cinnamon, and Splenda. In another bowl, whisk together unsweetened applesauce, low fat milk, olive oil, and egg whites. 

Mix in the dry ingredients until moist and finally add in nuts. Place into muffin tin, filling until 2/3’s full and then bake at 400 degrees F for 15-18 minutes. 

This is a great recipe for someone who is following a much more strict diet and is looking to maximize their protein intake while curing their craving for banana bread. 

Note that this recipe can easily be adapted to whatever taste preferences you have, changing out the protein powder flavor and extracts.

Man I was dragging my butt today.  I wanted to do a fast workout again like I did yesterday but I just didn’t have it in me.

Rack pulls - bodyweight for 15, 100lbs for 10, 8, 8, 8 then drop to no weight for 10

wide grip pullups and narrow grip pullups - 17, 15, 12, 12, 10, 10

bent over rows - 235 for 8, 225 for 3 sets of 8

Seated cable rows - 210lbs for 3 sets of 10

Front shrugs - 305 lbs for 3 sets of 10

Rear chrugs - 25lbs for 3 sets of 10 finishing each set with no weight shrugs for 10

I was so sore from yesterdays chest workout!

Took the dog for a 28 minute walk.

Meal 1 - 2 eggs, 5 egg whites, omega 3 capsul, multivitamin, coffee

Meal 2 - salmon, brown rice and broccoli

workout back and traps

Meal 3 - protien, banana, strawberries, blueberries and skim milk shake

Meal 4 - chicken breast, pineapple and spinich on a whole wheat bun

Meal 5 - chicken breast, brown rice and broccoli

Meal 6 - no fat cottage cheese, no fat no sugar yogurt and blueberries and a protien muffin

Meal 1 - 2 eggs, 5 egg whites, omega 3 capsul, multivitamin, coffee

Meal 2 - chicken breast, red pepper, pineapple and spinich on a whole wheat bun

workout chest and shoulders

Meal 3 - protien and water, banana and 18 almonds

Meal 4 - chicken breast, red pepper, pineapple and spinich on a whole wheat bun

Meal 5 - teryaki salmon, brown rice and broccoli

Meal 6 - no fat cottage cheese, no fat no sugar yogurt and blueberries

Had a wonderful workout today.  Lots of energy and got through my workout in record time.

5 minute warm up on the bike at a 8 resistence (huge pump in my legs)

Inclined smith machine press 2 plates a side - 3 sets of 10, 9, 8

Flat smith machine press 2 plates a side - 10, 8, 7

Declined smith machine press 2 plates a side - 8, 8, 8

Cable crossovers - 85lbs for 8, 70 lbs for 2 sets of 10

Pec dec - 3 sets of 10

shoulder machine presses - 130lbs for 10, 10, 10, 6

cable side laterals superset with cable rear laterals - 40lbs for 3 sets of 10

dumbell side laterals - 3 sets of 10

5 minute warm down on the bike at a 8 resistence (huge pump in my legs)

25 minute walk on treadmill in the evening at 3.5mph and 6 incline.  Starting to do evening cardio to try to peel off the last of the fat.

Meal 1 - 2 eggs, 5 egg whites, omega 3 capsul, multivitamin, coffee

Meal 2 - 2 skewers (chciken breast, peppers, mushrooms with montreal chicken spice)

Meal 3 - chilli

workout arms

Meal 4 - protien, banana, strawberry bluberry skim milk shake

Meal 5 - teryaki chicken breast, half a whole wheat bun, one pineapple ring, one large carrot, sweet peas and red peppers

Meal 6 - no fat cottage cheese, no fat no sugar yogurt and 7 grapes

Woke up this morning at 170.4lbs so the fat is still comming off.  Today was a heavy arm day and I was surprised that I was able to go heavier than ever on arms while being at my lightest ever.  Cool.

Seated dumbell curls - 65lbs for 3 sets of 10 (personal best)

Narrow grip presses on smith machine - 205lbs for 12, 10, 9, 7 then drop to 135lbs for 10

Inclined dumbell curls - 50lbs for 10, 9, 9 (personal best)

Skull crushers - 110lbs for 4 sets of 10

cable curls with elbows up on bench - 4 sets of 12 at 45lbs superset with one armed cable tricep extensions for 15lbs@15, 20lbs @12, 25bs at 10 and 25lbs at 10

Great workout, time for a protien shake…

Meal 1 - 2 eggs, 5 egg whites, omega 3 capsul, multivitamin, coffee

Meal 2 - chicken breast, spinich and pineapple ring on whole wheat wrap

wrokout legs

Meal 3 - protien, banana, strawberry bluberry skim milk shake

Meal 4 - 2.5 skewers (chciken breast, peppers, mushrooms with montreal chicken spice)

Meal 5 - chicken breast, brown rice, broccoli

Meal 6 - no fat cottage cheese, no fat no sugar yogurt and 7 grapes

Today’s workout was 30 laps in the pool.  This will be the third day in a row that I have not been into the gym.  Tomorrow I will be back in to do legs.  I have had company all weekend so it has been hard to get into the gym.  Here is what I ate:

Meal 1 - 2 eggs, 5 egg whites, omega 3 capsul, multivitamin, coffee

Meal 2 - chilli

Meal 3 - chicken breast, spinich and pineapple ring on whole wheat wrap

Meal 4 - 2.5 skewers (chciken breast, peppers, mushrooms with montreal chicken spice)

Meal 5 - shrimp scampi (body for life recipe)

Meal 6 - no fat cottage cheese, no fat no sugar yogurt and 7 grapes