Category: tracker

Prepping Not Starving:Sweet Potato Protein Pancakes

On By Bikini Competitor TracyHIn Bikini competitor secrets, Bikini Contest Prep, Clean Recipes, fat loss, fiber, flex, Flexible Dieting, food prep, IIFYM, macro counting, macros, meal prep, peak week, Prepping not starving, tracker, weight loss

pancake

I’m a bit of a creature of habit. I’ve had protein pancakes for breakkie since 2012.
I like them!

I was having a conversation with one of my friends/competitor clients.  We both agreed that food prep is “meh”.   So when I tell you I had to bake sweet potatoes for this, that’s about the extent of my prep.  If I’m home, I will toss 5 or 6 into the oven. I keep them in the fridge for pancakes!

Note to the clean eating mafia: Hurray.. these are full of amazing magic sweet potatoes.
egg whites and oatmeal! #BroCoachApproved

How I bake Sweet Potatoes
Step 1: Turn the oven on to 450 degrees. Set your timer for 45 min.
Line your cookie sheet with tinfoil so you don’t have to scrub it!
Put your washed sweet potatoes on the sheet and bake them until they ooze caramel.

*never microwave sweet potatoes. So yucky.

Pancake is:

3/4 cup pourable egg whites
4 oz sweet potato

Mix it in your ninja.
Spray your pan and make a pancake. It’s not easy to flip. It might get messy.

Macros without syrup

4oz

Here it is with 4 oz IHOP sugar free syrup .
ihop

Just to mix it up. Here is 2 oz sweet potato and 20g quick oats
oats

If you add the syrup, you could add less. 1/2 cup is a lot of syrup.
You can modify the amount based on the carbs you have to work with. Since I typically lift in the morning, this recipe with syrup is a great pre-workout with 39 carbs.

We make double recipe every single day and this is meals 1 and 2 for me.
I don’t mind eating pancakes all day!

If you want to up your fats, fiber, toss in some flax or chia. Just sayin..
This pancake smells awesome. It tastes awesome and you can add spices or SF coffee syrup to create something YOU love.

Say it with me. No. More. Gagging. On . Egg Whites!

IIFYM : Set up your tracker

On By Bikini Competitor TracyHIn flex, Flexible Dieting, IIFYM, macro counting, tracker

So you have your macros and now you need to add them to your tracker.
I use MYNETDIARY. The pro version is what you want. Don’t get the free version, please
spend the extra dollars for the pro-version because it counts fiber.
MyNetDiary is available on your PC also!! So log in on your PC at http://www.mynetdiary.com
At the top of the page you will see
MY PLAN

When you open that page, it will ask you questons about your weight loss goals.
That is “guided” and these types of Apps want you to use the guided plan. Do not use that.
If I give you macros, your exercise has been taken into consideration. Guided wants you to add your workouts and it will then give you more food to eat. You only need to log your food.

tracker

Enter the total calories for the day in the “Target daily food calories” field.
Skip t “macronutrient Targets”
Add your own numbers here until they are correct. Sometimes it’s hard to get them to ‘stick’.
Keep trying. Then close the page. Now your tracker is set up.

Do NOT open “my plan” on your  cell phone. It will revert you to guided and your macros will be all crazy.

If you have questions about macro counting, you can attend my Skype sessions!!
Saturdays at 8am Central time. My clients attend for free always. If you need macros and want to learn, it’s just $50.
Sign up here
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