BuffaloGal's Log

[buffalogal]

Hello there BuffaloGal!
Quick question for you (I apologize if someone has already asked):
How do you make those "homemade" Protein Bars?

Thanks!

Ha - wish I could take the credit for them. I actually found the recipe from the recipe thread from Miss24. It is:

2 Cups Oatmeal
4 scoops of whey (protein powder--any will do-vanilla kind)
1/2 cup nat peanut butter
about 5 tbsp of water - don't use much more or it will get mushy!

Mix in a bowl--dough should be stiff.

Forms 6 bars on wax paper--freeze them for 40 minutes and then
they are ready to go!! No baking!!

I tried to figure out the totals for it and came up with:

Per Bar-
306 cals
13 g fat
23 g carbs
22 g protein

Enjoy!!

 

[buffalogal]

Monday, Oct 17

5:50 am: 1 Glucorell-R

Meal 1: 6:15 am

1 multivitamin
1 potassium supp
2 T-Rex
4 scrambled egg whites
1/4 c oatmeal w/ splenda, 1/4 scoop protein powder, raspberries
1 liter water

2 c coffee, 2 T non-fat creamer

Meal 2: 9:15 am

homemade protein bar
17 oz water

Meal 3: 12:20 pm

2 T-Rex
3 oz grilled chix
1/2 c green beans
1 liter water

Meal 4: 3:15 pm

15 almonds
1/2 c sugar-free pistachio pudding
17 oz water

 

[buffalogal]

Monday, Oct 17

5:50 am: 1 Glucorell-R

Meal 1: 6:15 am

1 multivitamin
1 potassium supp
2 T-Rex
4 scrambled egg whites
1/4 c oatmeal w/ splenda, 1/4 scoop protein powder, raspberries
1 liter water

2 c coffee, 2 T non-fat creamer

Meal 2: 9:15 am

homemade protein bar
17 oz water

Meal 3: 12:20 pm

2 T-Rex
3 oz grilled chix
1/2 c green beans
1 liter water

Meal 4: 3:15 pm

15 almonds
1/2 c sugar-free pistachio pudding
17 oz water

6:15 pm: 1 Glucorell-R

Meal 5: 6:45 pm

3 grilled chix tacos - corn tortillas, peppers, onions, romaine lettuce
1/4 c FF cheddar cheese
2 T salsa
1/2 c black beans
1/2 c pistachio pudding
1 liter water

Meal 6: planned around 10 pm

Protein Drink

Prelim totals: 1723 cals (41% protein, 40% carbs, 19% fat)

Night all! Gonna enjoy the rest of my off-day.

 

[buffalogal]

Tuesday, Oct 18

Meal 1: 8:15 am

1 multivitamin
1 potassium supp
2 T-Rex
1/2 c egg beaters scrambled whites
homemade protein bar
1 liter water

Workout: Legs

Squats
Lunges
Leg Extension
Seated Curls
Inner Abductor (ouch - pulled something I shouldn't have )
Outer Abductor
Calves
17 oz water

PWO Protein Drink

Meal 2: 12:30 pm

2 T-Rex
2 oz baked Tilapia
1/2 c black beans
1/2 c pistachio pudding
1 liter water

 

[buffalogal]

Tuesday, Oct 18

Meal 1: 8:15 am

1 multivitamin
1 potassium supp
2 T-Rex
1/2 c egg beaters scrambled whites
homemade protein bar
1 liter water

Workout: Legs

Squats
Lunges
Leg Extension
Seated Curls
Inner Abductor (ouch - pulled something I shouldn't have )
Outer Abductor
Calves
17 oz water

PWO Protein Drink

Meal 2: 12:30 pm

2 T-Rex
2 oz baked Tilapia
1/2 c black beans
1/2 c pistachio pudding
1 liter water

Meal 3: 3:30 pm

15 almonds
17 oz water

3 c coffee w/ 6 oz total skim milk

Meal 4: 6:15 pm

4.5 oz baked tilapia
1/2 c green beans
1/2 c black beans
1 liter water

Meal 5: 9 pm

Protein Drink
medium apple
2 T natty PB

Totals: 1696 cals (41% protein, 32% carbs, 27% fat)

 

[buffalogal]

Wednesday, Oct 19

Meal 1: 6:50 am

1 multivitamin
1 potassium supp
2 T-Rex
1/2 c egg beater's scrambled whites
1/4 c oatmeal w/ 5 strawberries, 1/4 scoop protein, splenda
1 liter water

Workout: Abs, Back

Leg Raise
Oblique Crunch on back bench
Weighted Ball Crunch
Lower Back Extension
Assisted Pull-up
Wide-grip pulldown
One-arm DB Row
Bent over barbell row
Narrow grip pulldown
Low pulley cable row
17 oz water

Meal 2: 9:45 am

PWO Protein Shake w/ strawberries, mangoes, pineapple, one scoop whey
Homemade protein bar

Meal 3: 1 pm

2 T-Rex
2.25 oz baked tilapia
1/2 cup corn
salad w/ spinach, romaine, 1/4 c FF cheese, shredded carrots
2 T Honey mustard lite dressing
15 raspberries
1 liter water

 

[buffalogal]

Wednesday, Oct 19

Meal 1: 6:50 am

1 multivitamin
1 potassium supp
2 T-Rex
1/2 c egg beater's scrambled whites
1/4 c oatmeal w/ 5 strawberries, 1/4 scoop protein, splenda
1 liter water

Workout: Abs, Back

Leg Raise
Oblique Crunch on back bench
Weighted Ball Crunch
Lower Back Extension
Assisted Pull-up
Wide-grip pulldown
One-arm DB Row
Bent over barbell row
Narrow grip pulldown
Low pulley cable row
17 oz water

Meal 2: 9:45 am

PWO Protein Shake w/ strawberries, mangoes, pineapple, one scoop whey
Homemade protein bar

Meal 3: 1 pm

2 T-Rex
2.25 oz baked tilapia
1/2 cup corn
salad w/ spinach, romaine, 1/4 c FF cheese, shredded carrots
2 T Honey mustard lite dressing
15 raspberries
1 liter water

4:30 pm: 1 Glucorell-R

Meal 4: 4:45 pm

2 corn tortillas made with:
2 oz ground tky, 1 tky sausage link
2 T pizza sauce
green peppers and onions
1/4 c reduced fat mozzarella cheese
1/2 c sugar free white chocolate pudding
1 liter water

I hate days like these - all I can think about is food.

I'll usually take a long walk to solve that problem but I'm still nursing an injured groin. No cardio for me for at least another day!!

 

[buffalogal]

Wednesday, Oct 19

Meal 1: 6:50 am

1 multivitamin
1 potassium supp
2 T-Rex
1/2 c egg beater's scrambled whites
1/4 c oatmeal w/ 5 strawberries, 1/4 scoop protein, splenda
1 liter water

Workout: Abs, Back

Leg Raise
Oblique Crunch on back bench
Weighted Ball Crunch
Lower Back Extension
Assisted Pull-up
Wide-grip pulldown
One-arm DB Row
Bent over barbell row
Narrow grip pulldown
Low pulley cable row
17 oz water

Meal 2: 9:45 am

PWO Protein Shake w/ strawberries, mangoes, pineapple, one scoop whey
Homemade protein bar

Meal 3: 1 pm

2 T-Rex
2.25 oz baked tilapia
1/2 cup corn
salad w/ spinach, romaine, 1/4 c FF cheese, shredded carrots
2 T Honey mustard lite dressing
15 raspberries
1 liter water




4:30 pm: 1 Glucorell-R

Meal 4: 4:45 pm

2 corn tortillas made with:
2 oz ground tky, 1 tky sausage link
2 T pizza sauce
green peppers and onions
1/4 c reduced fat mozzarella cheese
1/2 c sugar free white chocolate pudding
1 liter water

Meal 5: 8:45 pm

1 stalk celery
2 T natty PB
17 oz water

Totals: 1748 cals (35% protein, 34% fat, 31% carbs)

 

[buffalogal]

Thursday, Oct 20

7:45 am: 1 Glucorell-R

Meal 1: 8:10 am

multivitamin
1 potassium supp
2 T-Rex
3 protein pancakes
1 liter water

Workout: Chest

Incline alternating DB Press
Cable Crossovers
Alternating DB Press/Flyes
Pullovers
Push-ups
17 oz water

PWO Protein Drink
17 oz water

Meal 2: 11:45 am

2 T-Rex
3.5 oz ground turkey
1/2 cup corn
2 oz steamed snow peas
1 liter water

Meal 3: around 1:30 pm (long training session at work so better eat now)

Homemade protein bar
17 oz water

 

[buffalogal]

Thursday, Oct 20

7:45 am: 1 Glucorell-R

Meal 1: 8:10 am

multivitamin
1 potassium supp
2 T-Rex
3 protein pancakes
1 liter water

Workout: Chest

Incline alternating DB Press
Cable Crossovers
Alternating DB Press/Flyes
Pullovers
Push-ups
17 oz water

PWO Protein Drink
17 oz water

Meal 2: 11:45 am

2 T-Rex
3.5 oz ground turkey
1/2 cup corn
2 oz steamed snow peas
1 liter water

Meal 3: around 1:30 pm (long training session at work so better eat now)

Homemade protein bar
17 oz water

17 oz water

5:10 pm: 1 Glucorell-R

Meal 4: 5:30 pm

1 c whole wheat pasta
2.5 oz ground turkey
1/2 c spaghetti sauce
salad w/ spinach, romaine lettuce, carrots
2 T Honey Mustard lite dressing
1/2 c white chocolate pudding
17 oz water

Nap time

Totals: 1752 cals (39% carbs, 37% protein, 24% fat)