- Complete 5 muscle-ups
- Pull a 400lb deadlift
- Bench press 1.5x my body weight
- Perform 100 burpees in 5 minutes
- Publish 24 blog entries
- Read 12 books
- Teach Andrew Saladino how to ride a bike
I’m going to give myself bonus points for filming any of the above activities and posting them here. That is all, and happy new year!
I can’t take credit for this recipe, I took it from Protein Pow (really great blog you should probably subscribe to). I did make the brownies, though!
I followed the recipe exactly and the brownies ended up being a little dry. They were still AWESOME though, even with the dryness. But I did a little research, seems like adding peanut butter or sour cream will help with the dryness. I’m not crazy, so next time I make these I’ll put a few tablespoons of peanut butter in it.
Amazing Low-Carb Protein Brownies
You’ll definitely need a food scale for this recipe!
- 85g chocolate whey
- 92g unsweetened dark chocolate
- 240g egg whites/egg substitute
- 80g splenda
- 1 tablespoon baking powder
- 60g reduced calorie butter
- 120g zero calorie chocolate syrup
- 228g zero fat cream cheese
Heat your oven to 350 degrees. Set cream cheese out for 20-30 minutes to soften and mix all the ingredients in large bowl using a hand mixer until your batter is nice and smooth. Then, pour batter into baking tray (spray first). Bake at 350 degrees F (176 degrees C) for 20 minutes. Allow them to cool and BAAAAAAAAAM! Enjoy
Brownie Macros (per brownie if sliced into 20):
- Protein: 7.2g
- Carbs: 1.78g
- Fat: 2.5g
- Fiber: .55g
- Calories: 59.4
Oh, and if you’re anything like me you’ll want to know what the serving size is for the whole tray. My next blog post may or may not include a video of me eating this entire tray.
Macros For The Entire Tray!
- Protein: 144g
- Carbs: 35.6g
- Fat: 50g
- Fiber: 11g
- Calories: 1188
Make these now!
I started taking my health seriously about 10-12 weeks ago now. I lift weights 3x per week Monday, Wednesday and Friday at 7:30am before work. I track every workout on Fitocracy, I weigh everything I eat with a food scale and I log my calories, protein, carbs, and fat in a Google doc. I’ve been cooking like crazy lately and trying new things, so I’m going to start logging those thoughts here so I can easily come back to them. Here’s a photo of the first one I’m posting about.
Chocolate Protein Pancakes
I’ve probably made some variation of these protein pancakes 5-6 times in the past two weeks. They’re a little dry, but super filling and high protein/high carb/low-fat so they make a great LeanGains workout day recipe.
- Pre-heat a 7″ saute pan on the stove (coat with Pam if you’d like)
- Completely blend all of the above ingredients in a blender
- Pour half of the pancake batter into the pan
- Let the pancake sit for about 3-4 minutes until the bottom is firm, then flip
- 1-2 minutes later the pancake should be done. Repeat with the 2nd pancake
- Enjoy your pancakes. I normally eat mine with 200g of strawberries and 300g of bananas
Protein Pancake Macros:
- Protein: 60g
- Carbs: 44g
- Fat: 1g
- Calories: 425
200g Strawberry Macros:
- Protein: 1g
- Carbs: 15g
- Fat: 0g
- Calories: 64
300g Banana Macros:
- Protein: 3g
- Carbs: 69g
- Fat: 1g
- Calories: 297
If I need to eat a lot of calories I’ll opt for both the strawberries and bananas. But if I’m trying to limit my caloric intake I stick to just strawberries. This is a great recipe, let me know if you try it!
Yeah, been a while. So much for Matt’s album of the week. This album deserves a post though. Kendrick Lamar’s good kid, m.A.A.d city is in my opinion, by far the best hip hop album of the year. Every song is expertly crafted. Kendrick Lamar changes his style frequently between songs. The beats are great, his flow is amazing and the story he tells is fantastic. I’ve been listening to it non stop for the past week since it leaked. I’m patiently waiting for my vinyl copy to arrive. Definitely give this a listen, you’re missing out on some great hip hop if you don’t.
Check out the HipHopDX review here. If you don’t have a Spotify account, you can open one here.
I’m going to start posting my album of the week here. I’ll be posting albums from all genres on a (hopefully) weekly basis. Some albums will be new releases, others will be older. I will always have a Spotify embed in the post as well for easy listening. Just make sure you have a free Spotify account. I’m not reviewing any albums. If I promise to do that, I won’t ever actually write one up.
So here’s our first album. It’s Cancer 4 Cure by El-P. You can read a detailed album review on HipHopDX or Pitchfork.
Golden Monkey tea from Adagio
Here is Adagio’s take on describing their tea:
Black tea from the Fujian province of China. Golden Monkey tea is hand-processed each spring with careful plucking of only one leaf and one bud. The name comes from its unique appearance: the leaves resemble monkey paws. Sweet and very ‘nosy’: savory roasted apples, cocoa and spice notes that linger as you sip. Rich, coating texture and very smooth, soft mouthfeel. Delicate, almost indistinguishable astringency.
Here is Matt’s take on it:
Freeee. Kinnnnn. Aweeeee. SOMEEEE!
If you are even remotely interested in trying tea, but aren’t sure where to start. Adagio’s golden monkey tea is definitely it. It’s full-bodied and smooth. Fairly strong. I drink it without adding sugar or milk, but if you’re slowly getting into tea and acquiring that taste, just a drop of milk and less than 1 teaspoonful of sugar should be enough to get you started.
I’ll have a photo gallery up soon enough, but I really wanted to get this picture online. It’s my Dad, and one of my favorites.
The Best Podcasts
I spend about 90 minutes per day getting to/from my office. Normally I’ll read but lately I’ve been trying to get into Podcasts. I spent a few hours reading reviews on reddit, MetaFilter, and other random forums to figure out which ones were worthy of my 90 minutes per day. I decided that I would start listening to six Podcasts.
But before I could start subscribing to those Podcasts, which would later become my essential Podcasts to subscribe to, I’d need the best iPhone Podcast app to make listening as effortless as possible.
Again, after lots of research (can you tell that I read reviews on everything yet?) I decided on the best iPhone Podcast app, aka Instacast. Instacast makes listening to Podcasts simple and effortless. Just go ahead and download it now. I’ll wait. Yes, it’s worth $1.99.
Now that part you’ve all been waiting for and asking yourselves: “What does Matt think the best Podcasts are?”. Well, here we go. Also, be sure to click on the Podcast image to visit the respective website.
My Brother, My Brother and Me
This American Life
This Week in Tech
Stuff You Should Know
Do you listen to any of these? Did you take my advice and download Instacast and subscribe to each podcast I listed? Did you love them? Hate them? Let me know in the comments!