Healthy Protein Cheesecake

I’m a sucker for a good desert, but 99% of the time a decent desert is going to ruin your macros, especially if your on a cut. That’s where this Healthy Protein Cheesecake comes in! it’s not only tasty and macro friendly but its also pretty versatile, you can swap out the ingredients for other flavoured alternatives to make all different kinds of cheesecakes without worrying about your macros! It’s all about making nutrition easier.

 

Ingredients (Base)

• 1 Coconut & Cashew Quest Bar
• 1/4 Cup Oat Flour
• 1 tbsp Meridian Natural Peanut Butter
• 1/4 Cup Oats

Filling

• 250g Quark
• 125g Low Fat Cottage Cheese
• 25g BulkPowders Pure Series Whey
• 3 Sheets Gelatine
• Juice of Half a Lemon

 

Directions

•  Put the Quest Bar into the microwave for ten seconds to soften it up and then blitz in a food processer with the Peanut Butter & Oat Flour un-till you get a crumbled but combined mix.
•  Add in the Oats and pulse for a few seconds & then pour the processed mixture into a small baking tin and press down.

• Put the base mixture into the fridge to set whilst you make the filling.
• Add a couple of tbsp of hot water to the gelatine sheets in a bowl and allow to soak for a couple of minutes.
• Combine the rest of the filling ingredients along with the softened gelatine in the food processor and blitz un-till the mixture is smooth
• Spoon over the base and if you want it to have more of a lemon taste, swirl a couple spoons of lemon curd over the top.
• Leave to set in the fridge for 3-5 hours depending on the temperature of your fridge, take it out to early and the gelatine wont set!

 

 

Macros Per Serving (Cut into 6 Slices)

 

 

 

The good thing about this recipe is you can customise the flavour to however you want, fancy a Banoffee Pie? use banana flavoured whey and swirl some Walden Farms Caramel over the top, want a Chocolate Cheesecake? use chocolate whey and some Nutella or grate chocolate over the top. You can change it to suit your tastes and it will still fit into your macros! Hope you enjoy the recipe and if you make it, be sure to share on the BT Fitness Facebook or Twitter!

 

BTF.

Low Fat, High Protein BLT

If your anything like me, a good sandwich is right up there for lunch time essentials and the BLT is king! The pre packaged ones you can get however, whilst tasty are typically high in fat, super high in sodium and pretty calorific for the size of the portion. That’s where this super easy and quick home made BLT comes in handy! You can chop and change the recipe to suit your taste preferences, add other fillings or swap some out, just be sure to count those in your own macros as the numbers displayed here are for the ingredients i used.

 

Ingredients

4 Rashers Smoked Turkey Bacon

2 Slices Granary Bread

Sundried Tomatos

Baby Spinach

Mild Salsa

 

Directions

• Grill the bacon for a couple of minutes on either side un till its browned, turkey bacon isn’t going to go really crispy like regular bacon but it will still be good!
• Toast the bread to your preference, i don’t like mine too overdone so just have it browned slightly.
• Spread 30 grams of salsa onto the bread, then rip up some spinach leaves and put those on. Then add 2 rashers of the turkey bacon, 20 grams more of salsa and some more spinach followed by the rest of the turkey bacon and then top with the other slice of bread.
• Voila, super simple and damn tasty! 

 

Nutritional Information

 

BTF.

Chocolate Banana & Peanut Butter Protein Fudge

Another super quick and easy recipe here that can help those cravings to get you through the summer still looking cut! Most people love a good bit of Fudge but will all the cream, sugar and other ingredients that are going to blow up your macros its a no go! not with this recipe however, its super simple and you will only need a few ingredients.

 

 

What You Need

50g Chocolate Whey Protein Powder

1 Medium Ripe Banana

115g Peanut Butter

15g Coco Powder

80ml Almond Milk

 

Directions

• You need to add all of the ingredients bar the Almond Milk into a food processor and blend, adding the almond milk slowly bit by bit un till you have a thick but smooth almost sludge like texture.
• Scoop into a tray, the thicker you want it use a smaller tray
• Put it into the freezer for a couple of hours un till its set solid
• When your ready to eat it, leave it to sit for a couple of minutes and warm up slightly, then cut and serve!

 

 

Nutritional Information (per piece, batch cut into 15 pieces)

Calories : 71

Fats : 4 Grams

Protein : 5.3 Grams

Carbohydrates : 3 Grams

 

Extra shout out to my other half with whom i made this, she also blogs and you can find her here

http://thefauxguide.blogspot.co.uk/

 

 

Todays Leg Workout

So it’s been a little while since i posted anything about my current training split, recently i’ve been slowly reverse dieting my way out of a cut and bringing my calories back up to maintenance. I’ve been feeling and looker fuller and its translating into my workouts. That being said, today was a leg session that went fairly well, its structured in a way that i focus on heavy, strength based compound movements to begin with and the latter half of the workout focuses on Hypertrophy and Isolation accessory work.

 

Back Squats 

I warmed up with a few sets using the bar, then 60 KG to get moving and warm, i then went into my working sets.

100 KG 5 sets of 5

120 KG 5 sets of 3

140 KG 5 single reps

Goblet Squats

These are really useful for helping with your form in conventional squatting as well as mobility and taking out your posterior chain, meaning you will feel it more in your quads and hamstrings.

40 KG Dumbbell 3 Sets of 12

Leg Press

Bog standard here, every gym has one and they are a great heavy mover, drop set the last set to a weight that you can move comfortably but slow the movement right down and go to failure.

190 KG 4 Sets of 10 into 100 KG Drop Set

Leg Curl

As with before, on these isolation movements i really like to include a drop set at the end. After the final set drop the weight down again and rep out some slow and controlled reps really feeling the squeeze and slowing the eccentric portion of the exercise.

65 KG 3 Sets of 10 into 30 KG Drop Set

Leg Extension

65 KG 3 Sets of 10 into 40 KG Drop Set

Calf Raises

Its important not to neglect your calfs, i use the leg press machine to target mine hanging my heels off the bottom of the pad, pushing with the balls of your feet. I also add calf raises into my arm workouts at the end just to hit them a little more frequently as they are a tricky muscle to grow.

190 KG 4 Sets of 15 into 100 KG Drop Set

With calf raises, sometimes i’ll perform 3 one minute cluster sets in which you set a weight thats about 60%-70% of what you working sets would be, time one minute and rep out until the minute is done without rest, take a break then repeat for 3 sets.

 

And thats how my leg workout looks at the moment, the days after aren’t too much fun and stairs are the mortal enemy but it is definitely effective for me! If you give the workout a go let me know how you get on or let me know how you chose to work your legs! Happy grinding

 

BTF.