Maximise your recovery with these delicious protein pancakes!

These higher carb protein pancakes make the perfect post workout meal to help your fatigued muscles recover and grow! Give them go and let us know what you think… This recipe makes 2 full serves.

Ingredients:

  • 250g Banana
  • 3 whole eggs
  • 50g quick oats
  • 50g Bioflex Proflex Vanilla Protein Powder
  • Vanilla Essence to taste
  • Ground Cinnamon to taste

Method:

  • In a bowl, mash the banana until smooth.
  • Add the rest of the wet ingredients – eggs and vanilla essence.
  • Add dry ingredients – Proflex, oats and cinnamon – one at a time and mix until combined.
  • Once mixture is prepared, heat coconut oil in a pan on medium.
  • Depending on the size of your pan, cook 1- 3 pancakes at a time on medium for a few minutes each side, flipping once until brown on the outside.
  • Then enjoy!

Macros for whole mixture (2 serves): Cal – 810   Carbs – 80g   Protein – 72g   Fat – 22g

Hint: We recommend serves these with plain chobani yogurt (to increase the protein content even more) and blueberries!

See what all the fuss is about… Try our BSc High Protein Bars!

What is it?  The BSc High Protein Low Carb Bar is a designed to satisfy your sweet tooth while keeping those calories low.

Who Should take it? Suitable for males and females looking for quick protein treat without all the added carbs and calories.

What does it do? Is a blend of Whey Protein Isolate, Whey Protein Concentrate and Casein that provides a sustained release of amino acids into the body to aid in recovery and growth.

How do I take it? Convenient to use when you are on the go. Morning tea, Afternoon tea are great times for busy people to incorporate BSc HIGH PROTEIN LOW CARB Bars into their eating plan to insure that their metabolisms continue to chug along.

Planet Max Staff usually take some protein bars to the cinema or on plane trips to ensure we have some quality protein because pulling out a chicken, brown rice and veges meal is not always an option. Our favourites include Cookies and Cream, Triple Chocolate and Rocky Road!

Purchase them online here!

Christmas Protein Rum Balls

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Putting a nice healthy twist on a naughty old Christmas favourite! Gluten Free and Low GI, these high protein balls are guaranteed to delight – and your family won’t even know the difference…
Ingredients:
  • 250g pitted dates
  • 50g LSA Mix
  • 4 x 30g scoops of Chocolate Bioflex Proflex Protein
  • 50g desiccated coconut
  • 2 tbsp raw cocoa
  • 2-3 drops rum extract (or to taste)
  • 1 tbsp Tahini
Method:

  1. Place dates in a saucepan, cover with hot water and boil until soft and water has evaporated.
  2. Set aside and leave to cool.
  3. Add the LSA mix, protein powder, 3/4 coconut, cocoa, rum extract and tahini to the cool date mix and blend in a food processor until all ingredients are combined.
  4. Divide into 20 walnut-sized balls and roll in the leftover coconut.
  5. Store covered in the refrigerator and enjoy!

Macros (per 2 Rum Balls) –
Calories: 181  Carbs: 21g  Protein: 12g  Fat: 6.7g

Purchase our Bioflex Proflex here!

Low Carb Protein Pancakes!

untitled-design-1Who doesn’t love a good pancake breakfast??? Thanks to Planet Max Ambassador Emma for this awesome low carb alternative!

Ingredients:

  • 1 scoop Bioflex Proflex Protein Powder in your choice of flavour (we love Vanilla or Salted Caramel)
  • 1 whole egg or 50g of egg whites
  • 50ml whole milk or milk alternative
  • 1 tbsp of ground flax seeds
  • Small pinch of baking powder
  • Stevia to taste

Method:

  1. Combine all ingredients together and mix well.
  2. Lightly spray a hot pan with your choice of oil (we prefer spray coconut oil)
  3. Pour mixture into the pan and flip it once the mixture starts to bubble on top
  4. Slide onto and plate and top with whatever takes your fancy/fits your macros… (pictured above with chobani low fat yogurt and sliced pear)
  5. Enjoy guilt free!

Macros (whole egg/milk option) – Calories: 248  Protein: 34g  Carbs: 6g  Fat: 10.9g

Bioflex Proflex is the perfect product for all your cooking/baking needs… its a combination of slow, medium and fast digesting protein, it mixes well and also tastes amazing! And at only $64 for 1.5kgs, its great value as well – click the link below to try it today for yourself! 

http://www.planetmax.com.au/brands/bioflex/bioflex-proflex.html

Bioflex Proflex Protein Granola Bars – by Celia

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Speical thanks to one of our lovely customers Celia for this delicious recipe idea!

Ingredients:

  • 1 cup (200g) pitted dates (chopped)
  • 1/4 cup (85g) honey or maple syrup
  • 1/4 cup (65g) smooth peanut butter (salted)
  • 1 cup (110g) roasted almonds (loosely chopped)
  • 1 1/2 cups (135g) rolled oats
  • 3 scoops (90g) of Bioflex Proflex Protein (Vanilla or Salted Caramel)
  • Additional options: chocolate chips, dried fruit, extra nuts, vanilla extract.

RECIPE MAKES 10 SERVES

Method:

  1. Combine dates, almonds and oats in a bowl.
  2. Add peanut butter and honey to the dry ingredients one at a time and mix well.
  3. In a separate bowl, mix the protein powder with a dash of water until it forms a smooth paste.
  4. Add the protein paste to the rest of ingredients and combine well – add a dash of water if needed!
  5. Weigh total mixture, divide into 10 equal serves and form into bars or balls.
  6. Allow to set in the fridge.
  7. Enjoy!

Approximate Macros per bar – Calories: 241  Protein: 11g  Carbs: 32g  Fat: 8g

Bioflex Proflex is the perfect product for all your cooking/baking needs… its a combination of slow, medium and fast digesting protein, it mixes well and also tastes amazing! And at only $64 for 1.5kgs, its great value as well – click the link below to try it today for yourself! 

http://www.planetmax.com.au/brands/bioflex/bioflex-proflex.html

WEEK 5 UPDATE – EWAN’S 4 WEEK MINI CUT – FINAL CHECK IN RESULTS


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The 4 Week Mini-Cut has come to an end and the results have been good. The waist measurement has dropped another 1cm while body weight again remained the same. Overall results weren’t spectacular, however increasing muscle mass while dropping body-fat is a success in my book. Slow and steady wins the race, especially when it coms to fat loss!

4 Week Overall Results:

  • Waist: Dropped 5cm
  • Bodyweight: Increase of 1.5kg
  • Chest: Stayed the same
  • Legs:   Increased 1.5cm
  • Arms: Increased 1 cm

Nutrition was on point again during my final week, as was cardio and training. My body seems to adapt quickly to training routines and I definitely noticed an attenuation of muscle soreness with the DoggCrapp training towards the end of the 4 week mini-cut. So to keep things fresh I’m starting a new training plan I’ve adapted from the American trainer Nick Nilsson (You can check out this new training routine right here on the blog). Boris and I road tested this routine a few years ago to good effect, so I’m confident it will help to put some more muscle on over the next 4 week block.

Thanks for the support during the past 4 weeks. Knowing that I had to report my results in each week (being accountable) made me push harder – through cardio especially. It was nice to hear that some of you guys had incorporated aspects of the training into your own fitness plans with good results. Well that’s me for now, the next mini cut we are going to post will be Stephanie’s, stay tuned.

WEEK 4 UPDATE – EWAN’S 4 WEEK MINI CUT

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3 weeks down and only 1week to go on my mini-cut!

Week 3 was a success – bodyweight stayed the same but another 1cm came off the waist. 1 cm may not sound much but fat came off my chest as well, starting to lose the ‘man-boob’ look and get a more masculine looking chest.

The Doggcrapp training is still going well though muscle soreness is starting to subside compared to the first week. One more week of Doggcrapp training then I will post my new weight training routine. You have to keep it fresh and give your body a reason to grow, it adapts quickly and we don’t want plateaus in results.

Nutrition has been solid the past 7 days, a few family gatherings but overall stuck to the eating plan. Cardio was again 5 sessions for the week, nothing too fancy, just make sure your breathing is laboured and you get a good sweat up. Simples.

The final 7 days I’m going to drive this thing home and see if we can shift a bit more of this belly pudding. See you when I’m leaner!

Ps. I think we need a bigger tape measure…

WEEK 3 UPDATE – EWAN’S 4 WEEK CUT

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Another week down and I’m pretty happy with the results. Work was hectic but I took the extra effort to make sure all meals, cardio and weight sessions we done to plan. The Doggcrap training system is still giving me good muscle soreness, something I aim for with all weight training plans. Each person is different but generally muscle soreness has always correlated to gains.

Cardio sessions were the same as last week – 5 walking sessions. The difference this week is that with more consistent cardio sessions my cardio vascular fitness is improving. This is particularly apparent with recuperation between sets with weight training. A certain degree of cardio vascular fitness is needed for weight training to get the best possible workout. If you find yourself huffing and puffing excessively between sets then you would benefit from adding some cardio to your weekly regime.

Measurements were good for the week. Weight stayed the same while the waist dropped by 2cm. As the waist dropped this week I am going to keep the whole routine the same for week 3. Another consistent week ahead and I’ll report back in Monday next week.

Supplements are therefore also staying the same because everything seems to be working well – my favourite product at the moment is Wicked Supps ‘Epic Gainz’. Its perfect to take during a cutting phase to help with maintaining muscle mass!

Epic Gainz is $69.95 and can be purchased here.

 

WEEK 2 UPDATE – EWAN’S 4 WEEK CUT

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First week down and I’m pretty happy overall with how it went. The Doggcrap training was great, every body part was sore for days after training. I did move leg day to Thursday (day off work), this allowed me to take my time and ensure legs were completely exhausted.

The diet was good, particularly over the weekend. Often on a day off I’ll sleep in and skip a few meals. This weekend I was more vigilant and only missed 1 meal. Cheat meal for the week was roast lamb and roasted veggies. I wasn’t going to have a cheat meal but the wife cooked it and there would have been consequences if I refused. Happy Wife, happy life.

Cardio wasn’t too bad either. I managed 5 sessions for the week, not as good as the 7 I planned for but still better than the single cardio session the week before.

Results were interesting. Weight went up 1.5kg, which I attribute to consistency with food over the weekend and results from 6 kick-ass workouts. Waist measurement only dropped 1cm, I was hoping for more. If next week it doesn’t drop much I’ll replace the carbs out of the 3pm meal with more veg.

Overall not a bad result. Another solid effort this week and we should see the waist measurement decrease some more.

EWAN’S 4 WEEK MINI – CUT PLAN FEBRUARY 2016

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We were looking at some pics from a nutrition seminar we ran last week and I thought “who’s the fat guy with the big head out front” … oh damn, that’s me. So it’s time to trim up! For the next 4 weeks the Planet Max blog will document the weight training , nutrition and supplement plan I’ll be using to shrink my melon down to human proportions (and the waist line as well).

Over the next 4 weeks I’ll put some updates up on facebook as well as some measurements. I may need to make adjustments to diet, cardio, etc along the way to insure body-fat continues, so I’ll update everyone on those too.  Overcoming the plateaus is the hardest part for most people when dieting so the weekly adjustments might be the most helpful part. Not sure about before and after pics as I hate getting my photo taken.

SUPPLEMENTS FOR THE 4 WEEK MINI-CUT

Most supplements will be the same as the regular muscle building phase, but we will list them anyway in order to understand their purpose in the plan.

The 4 week Plan, needs a goal. Simple, lose fat while at least maintaining muscle mass – all this while having sufficient energy to function properly at work. Each Supplement will aid in one of these 3 goals.

Epic Gainz Myostatin inhibitor: 10ml in the morning before training and another 4ml at night. Beginners will get great results starting with 4ml morning and 4ml evening. Epic Gainz is for muscle growth.

Protein Powder: I take 3 types, Hydrolysed (fast absorbing whey) during training. Whey blend (fast/med absorbing whey) in my breakfast pancakes. The third one is a casein (slow release) before bed. For those on a budget just get a good quality whey blend like ON Gold Standard 100% Whey, Dymatize Elite 100% Whey or Bioflex Proflex. Protein powder is for muscle recovery.

Pre-workout: training is usually 6-6.30 in the morning so I rely on pre-workouts to get me up and out of bed! Favourites at the moment include Scitec Pow3rd, BPM Labs The One, Mutant Mayhem and APS Morph 3.

Greens formulas: these are a great way to get extra vitamins, antioxidants, fibre and probiotics. Due to the large amount of food/protein consumed each day, the Greens formulas are a great way to insure digestion is optimal. Mixing up the fruit and veg along with adding a good quality yogurt are also essential. At the moment I’m using BSc Immuoreds and R2R Raw Greens.

Intra workout: These help with the pump and shuttle nutrients into the working muscles. I alternate between Gen Tec Tr3, Body Ripped Muscleplex or even use Vitargo blended with essential amino acids.

Fat Burners: The main weapon used to reduce body fat is going to be daily cardio sessions. I’ll add in a fat burner such as APS White Lightning or Stimutant in before cardio to maximise the benefits of each session. Can you drop fat with cardio and diet alone? Definitely, it’s just that this is only a 4 week cut and we need to get cracking.

Testosterone Booster: These will help maintain muscle mass and energy while working a 55-60 hour week and exercising twice a day. I might alternate daily the Bioflex Alpha with the new Elements Silverback.

This is a lot of supplements for the average person (those who don’t own a supplement shops). A good quality protein powder, pre-workout and Epic Gainz would be my must-haves! You could just use the pre-workout as a fat burner before cardio as well if you need the extra boost.

EWAN 4 WEEK CUTTING DIET 

This diet contains a large amount of protein by most people’s reckoning. I was originally reluctant to bump protein up this high, fearing it could be bad for digestion and/or kidney function. However using this exact eating plan over the past 10 weeks has helped me to increase muscle mass and improve digestion (10 out of 10 in the toilet department). So for this cut over the next 4 weeks diet will stay the same, unless fat isn’t coming off quick enough, and I will rely on cardio to trim up. Normally I add in a ‘Cheat Meal’ over the weekend, however for the first week I’m going to skip it to see how I go.

First thing – 5:45am = 10ml of Epic Gainz

  1. Pre Workout: 6.00 am
 FOOD CALORIES PROTEIN FAT CARBS
1 pre workout + 10g BCAA 60 15 0 0
1 scoop Vitargo 148 0 0 37
TOTAL 208 15 0 37

 

  1. During workout
 FOOD CALORIES PROTEIN FAT CARBS
1 scoop Vitargo (carb powder) 148 0 0 37
10 g essential amino acids 40 10 0 0
300ml Apple  juice 140 .5 .1 34
TOTAL 328 10.5 .1 71

 

  1. Post workout (usually consumed the last 20 minutes of the workout)
 FOOD CALORIES PROTEIN FAT CARBS
½ serve Gen Tec TR3 147 17.8 .9 18
300ml Mango/banana fruit juice 140 .5 .1 34
TOTAL 287 18.3 1 52

 

  1. Breakfast: 8.00am
FOOD CALORIES PROTEIN FAT CARBS
2 scoop WPI/WPC 109 48 3 8
1 banana 120 1 0 30
80g oats 311 10.7 7.2 44.1
TOTAL 540 59.7 10.2 82.1

 

  1. Mid-Morning Snack: 10.30m
 FOOD CALORIES PROTEIN FAT CARBS
300g chicken (raw weight) 396 72 12.0 0
1 cup white rice 160g 192 4.6 0.6 42
Green beans 100g   22 2 0 3
TOTAL 610 78.6 18 45

 

  1. Lunch: 12.45pm
FOOD CALORIES PROTEIN FAT CARBS
300g chicken (raw weight) 396 72 12.0 0
200g potato 152 4 0 34
200g low fat yogurt  167 13.1 4.4 18.6
TOTAL 717 89.1 16.4 52.6

 

  1. Mid-Afternoon Snack: 3.00pm
FOOD CALORIES PROTEIN FAT CARBS
300g chicken (raw weight) 396 72 12.0 0
1 cup white rice 160g 192 4.6 0.6 42
Green beans 100g   22 2 0 3
TOTAL 610 78.6 18 45

 

  1. Snack: 5.00pm
FOOD CALORIES PROTEIN FAT CARBS
2 scoop WPI/WPC 109 48 3 8
30g nuts (20 almonds) 189 4.7 15 7.9
Greens Formula 35 .3 .2 8
TOTAL 333 53 18.2 23.9

 

CARDIO SESSION (15 Min HIIT OR 30-40 Min walk)

 

  1. Dinner: 8.00pm
FOOD CALORIES PROTEIN FAT CARBS
300g steak (raw weight) 390 63 15 0
2 cups green vegetables 40 2 0 8
1 Tablespoon macadamia oil 166 0 20 0
TOTAL 536 57 32 8

 

  1. Before Bed: 9:45pm
FOOD CALORIES PROTEIN FAT CARBS
60g Gen Tec custard 227 41 2.4 11
TOTAL 227 41 2.4 11

 

 

DAILY TOTAL 4416 500.8 116.3 427.6

 

WATER: 4 litres per day

 

EWAN’S CUT TRAINING PROGRAM – DOGGCRAPP TRAINING 5 DAY SPLIT

DC Training is a method of weight training/bodybuilding which has increased in popularity over recent years due to its ability to help experienced bodybuilders to achieve good gains in strength and body size. It was created by Dante Trudel (otherwise known as Doggcrapp).  We have modified the DC to suite my training needs. I’ve seen a few variations of DC training on the net and magazines, with the main feature being rest pause training, low volume of sets and progressive overload of weight.  All programs can be modified, so play around to find what works best for you.  Below is a routine that worked well for me 18 months ago, so I’ll give it another crack over the next 4 weeks.

Rest/Pause (R/P): Note the 12-16 rep sets are performed in a rest/pause manner. Perform about 8 reps to failure. Rack weight, take 6 to 10 deep breaths, then do another 2-4 reps. Rack the weight again, take another 6 to 10 deep breaths, then do another 2-4 reps.  Total reps per set will therefore between 12 to 16 reps.  After the designated rest/pause sets we drop the weight and crank out a 20 rep set to get a better pump.

DAY 1: Legs

Body Part Exercise Sets x Reps Week 1 Week 2 Week 3 Week 4
Legs Warm-ups leg extensions 3 x 15-20
Hack Squats 4 x 12-16
Hack Squats 1 x 20
Leg Press 4 x 12-16
Leg Press 1 x 20
Lying Leg Curl                   R/P 2 x 12-16
Lying Leg curls 1 x 20
Wide stiff legged deadlift  R/P 2 x 12-16
Wide stiff legged deadlift 1 X 20
Standing Calf Raise             R/P 3 x 12-16
Standing Calf Raise 1 x 20

 

DAY 2: Shoulders and Abs

Body Part Exercise Sets x Reps Week 1 Week 2 Week 3 Week 4
Shoulders Warm-up Machine press 2 x 15
Machine Shoulder Press  R/P 3 x 12-16
Machine Shoulder Press 1 x 20
Upright rows                      R/P 3 x 12-16
Upright rows 1 x 20
Bent over lateral raises    R/P 2 x 12-16
Bent over lateral raises 1 x 20
Abs Hanging leg raises 2 x 20
Weighted cable crunches 2 x 12

 

DAY 3: Back

Body Part Exercise Sets x Reps Week 1 Week 2 Week 3 Week 4
Back Wide Grip Lat Pull Down  R/P 3 x 12-16
Wide Grip Lat Pull Downs 1 x 20
Barbell Rows                       R/P 3 x 12-16
Barbell rows 1 x 20
Seated  Rows                       R/P 3 x 12-16
Seated  Rows 1 x 20
Straight arm pulldowns    R/P 2 x 12-16
Straight arm pulldowns 1 x 20
Deadlifts 2 x 20

 

DAY 4: Chest and Triceps

Body Part Exercise Sets x Reps Week 1 Week 2 Week 3 Week 4
Chest Flat Bench Press             R/P 2 x 12-16
Flat Bench Press 1 x 20
Incline Dumbbell Press  R/P 2 x 12-16
Incline Dumbbell Press 1 x 20
Flat dumbbell flyes        R/P 2 x 12-16
Flat dumbbell flyes 1 x 20
Triceps Close grip bench             R/P 2 x 12-16
Close grip bench 1 x 20
Weighted Dips                R/P 2 x 12-16
Weighted Dips 1 x 20

 

DAY 5: Biceps, Forearms and Calves

Body Part Exercise Sets x Reps Week 1 Week 2 Week 3 Week 4
Biceps Barbell curls                        R/P 2 x 12-16
Barbell Curls 1 x 20
Hammer curls                     R/P 2 x 12-16
Hammer curls 1 x 20
Preacher curls                     R/P 2 x 12-16
Preacher curls 1 x 20
Forearms Dumbbell wrist curls 3 x 12
Calves Seated Calf raises               R/P 3 x 12-16
Seated Calf raises 1 x 20

 

DAY 6:  Repeat DAY 1. DAY 8 will be same as DAY 2 and so on. Basically this is a 5 0n/ 1 off split

DAY 7: Cardio 30-40 minutes, preferably morning