3 Minute Protein Cake

Make a protein cake in just 3 minutes? Sounds good, right!

It’s soft and spongy and delicious, and really low in calories!

Ingredients

The ingredients I use are:

Whey Protein (any flavour) 1-2 scoops
Baking Powder 1/2 – 1 teaspoon
Xanthan Gum 1 teaspoon
Stevia (optional)

Instructions

Place ingredients in a large microwave-safe mixing bowl.

Slowly stir in a little bit of water to get a thick paste. You won’t need much water. Keep adding just a little water at a time (you don’t want it to be runny!)

Microwave for 2 – 3 minutes until the mixture forms a spongy protein cake. Just a word of warning – you might want to microwave for a minute at a time, and keep checking the consistency of the cake after each minute. You don’t want to overcook it or it will go dry.

Nutrition

Depending on the type of whey protein you use, and how many scoops you put in, your nutritional values will vary. But I know for me, using 2 scoops, it came to:

Calories 197
Carbs 3g
Fat 3g
Protein 40g

protein cake

Check out my Online Coaching Services page HERE

What is Online Fitness Coaching?

OK guys, let’s make it official – my Online Fitness Coaching Services are now live!

You may have noticed a new page link in the menu bar of my website, for my “Online Coaching Services”. So, it’s official – I’m back in the online weight loss coaching game!

Well…to be honest I never left the game.  I’ve continued providing online coaching ever since I first started personal training back in 2010.  The difference being that now I am looking to open my doors to a wider scope of busy normal people (just like you!) to work with as online clients.

online coaching

What is Online Fitness Coaching?

Online coaching is essentially the same as working with a personal trainer in-person, but it all takes place online.  It is a more cost-effective, flexible, and convenient option for people wanting to achieve their weight loss / fitness goals.

I offer varying levels of service. But my Private One-to-One Online Coaching Service is delivered to you through the use of my app, that I use with clients to message, to track progress, and to deliver their workout programs and nutritional goals.  You can access the app through your phone while travelling, during training, or through a computer / tablet.

online coaching

Who will benefit from Online Fitness Coaching?

Almost anyone looking to achieve weight loss results, where failure is not an option, can benefit from using my online coaching service.

You get accountability and on-going support. And with my Private One-to-One Online Coaching Service you can message me at any time, and I will respond ASAP.  Not to mention that we will have a proper “check in” each week, to continue assess your progress and make any necessary alterations to keep you on track.  And every part of your training program and nutritional goals are customised to fit in with your busy lifestyle!

Online coaching is a more cost-effective way of working with a trainer, as online coaching works out far cheaper than in-person coaching.

If you have a busy schedule, you could be a perfect candidate.  You don’t have to worry about set workout times booked with a trainer – you simply exercise whenever suits you, regardless of my own schedule.  You can even train from home too, as I provide the option of home workouts.

If you want sustainable, maintainable, permanent results, then working with me online is a sure-fire way to get there!

I don’t take on clients to keep forever, either.  The idea is to educate you and guide you along the way, to instil lifelong good lifestyle habits. So that when you are ready, you can go off and continue / maintain your results without my help.

Why do people work with me?

Simple!  I get people results!  I have been helping people lose weight and get in shape since 2010.  I’m talking about normal busy people.  People just like you.  Who don’t want to spend their life in the gym, or following unrealistic diet plans!  I don’t do fad diets, and I don’t do extreme programs either.  Flexibility and tailoring programs to address your individual needs are key.  We want sustainable, maintainable, permanent results, not a quick fix temporary solution.  People work with me knowing that they will be learning good habits, that they can eventually carry on to upkeep by themselves without my help when the time is right.

online coaching

Want to find out more?

Great!  Please check out my Online Coaching Services page!

online coaching

“Dan, how are you always lean?”

So a question I’ve had asked a few times is “Dan you are always lean.  You must be super disciplined?  Or do you just have really good genetics?”

Well first off, yeah I’ve been fairly lean for the past few years now, but I do go through different “levels of leanness”.  I fluctuate from having visible but blurry abs, to having defined abs and pumped muscles, to being completely shredded with veins popping everywhere, to being very ripped but having smaller muscles.  So the point is that I don’t stay at extremely low body fat levels permanently.  And I don’t always look very muscular at all, depending on what kind of training I’ve been doing.

And secondly, no I don’t consider myself to be super disciplined, or to have really good genetics or a very fast metabolism.   Really it all comes down to habit and lifestyle.

I have lived the “fitness lifestyle” for a lot longer than many people.  So it takes little conscious thought or effort for me to eat high protein food, eat lots of vegetables, opt for lower calorie choices, and to be mindful of my portion sizes and food intake.  I don’t always count my calories, because I don’t always have to unless I’m trying to get my body fat really low.  And I do still have treats sometimes, as long as I keep my food intake “clean” most of the time.

Now for someone else who is new to “healthy eating”.  Like they’ve only recently learned the difference between a protein and a carb.  Or they’ve only recently got into practice of checking food labels.  This will obviously be a lot harder for them at first.  They’re new to it.  They need practice.  So with me, I’m lucky that I have been doing this for so long that it is just naturally what I do!

The same goes for my activity levels and exercising habits.  I am fortunate that I have always competed in high level sports since I was a child, so working out regularly is second nature to me.  So again, I just already have the in-built habit of exercising – it’s what I do!
Even though currently, like many of us these days, I work a sedentary job and I’m at the computer for a lot of the day.  I still make sure that I continue to workout regularly.  And I get my activity levels up through little things.  Like standing instead of sitting, walking or cycling instead of driving.  Or even just taking regular breaks from the computer to move around and stretch.

So the purpose of this post isn’t to say how wonderful and awesome I am.  Really what I am saying, is that I am NOT special.  I don’t do anything outrageously difficult that anyone else can’t do.  Yes, it is easier for me to stay lean, but not because of genetics.  It’s because I’ve simply had more practice doing it than most other people have.

You want “to get fit”. But what does that even mean?

You want “to get fit”. But what does that even mean?

“This year I’m going to get fit”.

We’ve heard it all before.  Many of us have said it ourselves many times before.  But let’s pause for a minute to ask what we even mean by that?  What are we actually trying to achieve?

get fit

Different things for different people

“Getting fit” will mean all sorts of different things to different people. For a clinically obese person, “getting fit” will most likely mean dropping a significant amount of body fat to get their weight in a healthier range.  But for a scrawny guy, “getting fit” will probably mean putting on some weight, albeit ideally mainly muscle mass.  Then for an ever-injured footballer, “getting fit” could mean to rehab their injury and to address any physiological weaknesses in order to get back playing again.

So, really what I’m saying, is that I can’t emphasise enough how important it is to be specific when it comes to our health and fitness goals.

get fit

SMART Goals

Let me bore you for a second and remind you that “specificity” is a component of our SMART goals acronym.  Goals should be:

Specific

Measurable

Achievable

Realistic

Timely

get fit

Being specific

So, how about we change “I want to get fit” to “I want to lose body fat”. Now let’s make it SMART:

Specific: I want to lose 20lbs of body fat.

Measurable: I will weigh myself each week.

Achievable: Yes, 20lbs over 12 months allows for a rate of conservative fat loss, and leaves time for any periods of stalled weight loss, plateaus, or relapses!

Realistic: Yes, 20lbs over a year is certainly doable.  I will aim for roughly 2lbs of weight loss per month.

Timely: I want to achieve it over 12 months.

get fit

You should do the same!

Now, that looks a bit better, doesn’t it!  Now do the same for your own fitness goals.

Operation “Don’t Get Fat Over Xmas!” – Get Dan Diced / Reverse Dieting Progress Update

Operation “Don’t Get Fat Over Xmas!”

 – Get Dan Diced / Reverse Dieting Progress Update

As it stands, it’s been about 8 weeks now since Operation Get Dan Diced came to an end.  And as you know, I have been “reverse dieting”. This is to gradually get my metabolism, food intake, and activity levels back to “normal”.  Of course, Christmas time has brought with it a few extra “challenges” as expected!  But don’t worry, I’ve been following my own advice! The advice that me and Jake Weekes gave in our Brain Gainz Christmas series!

Operation Dont Get Fat Over Xmas

Reverse Dieting

Just to remind you, “reverse dieting” is the process of gradually increasing calorie intake, and / or reducing exercise levels.  The idea is to make small changes week after week, to give the body’s metabolism time to adjust.  This is to minimise unwanted fat gain. This would occur if I were to simply immediately up the calories and reduce the training.   I.e. how often do you see people diet down to a target body weight. Only to “rebound” hard and pile the weight back on after!

Operation Dont Get Fat Over Xmas
Operation Dont Get Fat Over Xmas

Christmas

Keep body fat in check over Christmas involved a little bit of planning, but nothing too outrageous. I spent the week over Christmas with family and relatives.  It involved a lot of travelling.  And there was lots of delicious food around and lots of temptation!  But it wasn’t too difficult.

Operation Dont Get Fat Over Xmas

As per the advice from the Brain Gainz videos, I kept my step count consistent. Though it involved some early morning and / or late evening walks.  I continued to fit my workouts in. This was through sneaking off during quiet times in the day. Because I was travelling, I would get gym day passes.

Operation Dont Get Fat Over Xmas

But probably most importantly, I ate mindfully.  I roughly tracked my food using MyFitnessPal. Portion sizes were just guessed, and I filled up mostly on vegetables and protein (lots of sprouts and turkey!).  I opted for mainly lower calorie options like sugar-free jelly for dessert.  

Operation Dont Get Fat Over Xmas

But eating like this did allow me to “save” calories for things I really wanted. Like pigs in blankets. And for the fact that on Christmas Day, I ate like 2 of these big Lindt chocolate bears myself!

Operation Dont Get Fat Over Xmas

My Stats

My body weight right now – now that the Christmas water retention and bloat has gone – is 74kg.

Daily calorie intake is on average around 1,800 calories.  But to be honest, I haven’t been very strict on sticking to this lately. So some days are higher and some days are lower.  But it balances out to average about 1,800 cals a day.

My training doesn’t really have a strict schedule right now. But I do try and do some kind of exercise most days.  Some days this is really easy stuff, like just my knee rehab exercises and some stretching.  And other days I’ll do some hard bag work (to the best of my ability, since I have to still be very careful about moving around on my bad knee).  Weight training has kind of come to a halt over the last few weeks.  I’m just having more fun right now. I am doing other forms of exercise rather than lifting weights. And I’m still getting a good sweat going and still burning calories!

My step count is about 15,000 steps most days, which is what it was before I started getting “diced”.

Brain Gainz Christmas Advent Calendar – Merry Xmas!

BRAIN GAINZ Christmas Advent Calendar – Merry Xmas!

Brain Gainz Xmas Advent Calendar – MERRY CHRISTMAS!


Merry Xmas everyone, have a great today! Just for your entertainment, here’s a special video for today……

See the video!

Myself and Jake Weekes of Leaner Stronger are bringing you a special Christmas series of Brain Gainz over the Christmas period.

For each day leading up to Christmas Day, we will be bringing you tips on how to have a great Christmas and still stay lean, fit and healthy!

Brain Gainz Xmas - Merry Xmas

And if you haven’t done so already, be sure to download my ebook:

A Fun Christmas WITHOUT the Weight Gain!

Download your FREE copy of my ebook!

Brain Gainz Christmas Advent Calendar Day 24

BRAIN GAINZ Christmas Advent Calendar Day 24

Brain Gainz Xmas Advent Calendar Day 24

OK guys, it’s Christmas Eve!

Thanks for watching our Brain Gainz Xmas series, and we wish you all a Merry Christmas for tomorrow!

See the video!

Myself and Jake Weekes of Leaner Stronger are bringing you a special Christmas series of Brain Gainz over the Christmas period.

For each day leading up to Christmas Day, we will be bringing you tips on how to have a great Christmas and still stay lean, fit and healthy!

Brain Gainz Xmas Day 24

And if you haven’t done so already, be sure to download my ebook:

A Fun Christmas WITHOUT the Weight Gain!

Download your FREE copy of my ebook!

Brain Gainz Christmas Advent Calendar Day 23

BRAIN GAINZ Christmas Advent Calendar Day 23

Brain Gainz Xmas Advent Calendar Day 23

OK, this might sound excessive to some people, and if so that’s cool.

But here’s why it’s a great idea to train around Christmas – including Christmas Eve, Christmas Day, and / or Boxing Day!

See the video!

Myself and Jake Weekes of Leaner Stronger are bringing you a special Christmas series of Brain Gainz over the Christmas period.

For each day leading up to Christmas Day, we will be bringing you tips on how to have a great Christmas and still stay lean, fit and healthy!

Brain Gainz Xmas Day 23

And if you haven’t done so already, be sure to download my ebook:

A Fun Christmas WITHOUT the Weight Gain!

Download your FREE copy of my ebook!

Brain Gainz Christmas Advent Calendar Day 22

BRAIN GAINZ Christmas Advent Calendar Day 22

Brain Gainz Xmas Advent Calendar Day 22

Remember that exercise doesn’t have to be “formal” exercise, like a workout.  Any physical activity you do counts!

See the video!

Myself and Jake Weekes of Leaner Stronger are bringing you a special Christmas series of Brain Gainz over the Christmas period.

For each day leading up to Christmas Day, we will be bringing you tips on how to have a great Christmas and still stay lean, fit and healthy!

Brain Gainz Xmas Day 22

And if you haven’t done so already, be sure to download my ebook:

A Fun Christmas WITHOUT the Weight Gain!

Download your FREE copy of my ebook!

Brain Gainz Christmas Advent Calendar Day 21

BRAIN GAINZ Christmas Advent Calendar Day 21

Brain Gainz Xmas Advent Calendar Day 21

OK guys, today’s topic is one I am all too familiar with, and not very good at overcoming: “Lack of Sleep”!

So in this video I’m just going to keep quiet and let Jake Weekes talk!

See the video!

Myself and Jake Weekes of Leaner Stronger are bringing you a special Christmas series of Brain Gainz over the Christmas period.

For each day leading up to Christmas Day, we will be bringing you tips on how to have a great Christmas and still stay lean, fit and healthy!

Brain Gainz Xmas Day 21

And if you haven’t done so already, be sure to download my ebook:

A Fun Christmas WITHOUT the Weight Gain!

Download your FREE copy of my ebook!