Why Breakfast Cereal Will Make You Fat

My latest video on youtube:

The other day I decided that instead of cooking a large meal, I would opt for a small bowl of cereal. The first one that came to hand was Oatibix, basically oat flakes with some raisins. I added a further handful of raisins and topped with 1% Fat milk.

Luckily I weighed it out, so I could add the ingredients to MyFitnessPal and see what the damage was afterwards.

Needless to say, it was quite shocking.

The moral of the story, if you a re serious about health and fitness: track what you eat, dont rely on judgement to count calories.

Until next time

Stay safe out there.

Bodybuilders Creatine Breakfast

Check out the video above for a list of ingredients and basic how to.

There are many ways to take creatine, in water, juice, tea for example. This puts my own take on it, which has served me well so far.

Calories: 600

Carbs:97
Protein: 22
Fat:12

All in all its a standard oat based breakfast, but the flaxseeds add a different flavour, and for those who hate gritty creatine its a perfect solution.

Have your own alternatives? Let me know in the comments section.

Stay safe

Overnight Oats (A Breakfast Alternative)

A Chocolate Whey Porridge Alternative:

The purpose of leaving the mixture overnight will allow the oats to soak up the liquid without the need for cooking. I find this useful when you dont want breakfast straight away and if you have to, for example, quickly get to work, you can carry this with you and guzzle it down an hour later without the worry of cooked porridge going cold. Plus the chocolate flavour makes it taste mega.

 

1 Empty Shaker!

 

 60g Porridge Oats!

 40g Whey Protein!

 120ml Water/20ml Milk

Refrigerate (you guessed it) Overnight!

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Fixing A Road Bike

Check out this video from my latest bike ride.

I have signed up for Wild Wales Challenge 2013, which takes place in Bala on Bank Holiday Weekend. The ides of this training ride was to hit as many big climbs as possible. However, on my second climb of the morning, i ran into trouble with my gears. After the chain came off for the third or fourth time, i looked down to find the rear derailleur hanging off.

I was alone, at the top of a welsh mountain with a broken bike. I managed to strap it to the frame using a spare inner tube, and freewheeled back down to the closest town and ordered a taxi to take me back to my car.

I thought i had killed the bike. My bike knowledge isnt that great just yet as I havent been riding that long. It turns out this was a failsafe called a Derailleur Hanger, which are desgined to snap under increased load so that neither the derailleur or the frame get bent in the event of shock or other damage, in this case caused by the yanking of an unconnected chain.

Fast forward a few days and I have fixed this all myself. You can buy Hangers online, there are thousands to choose from, so get the one suited to your bike.

In my case, it was as simple as using a 5mm allen key to take off the broken piece from the derailleur and a smaller one to release the other piece from the frame via two tiny allen bolts. Fasten it nice and tightly together and voila, back from the dead!


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Whey Protein Review

Kinetica Whey Protein

Amazon Link: Kinetica Whey Protein 2.27KG - Vanilla

Mixing

I always mix my protein in a standard Shaker Cup.  Kinetica whey, along with Syntha 6 have been the most outstanding proteins I have used in my 8 years or so of using supplements. Generally I used one scoop per 250ml of Semi Skimmed milk, and about 20 seconds of violent wrist action later, it was good to go. No lumps, no nasty surprises. After some time I used a heaped scoop, so basically 1.5 regular scoops, and had no complaints.

Taste

This is where this protein really shines. I have tried chocolate, vanilla and even banoffee (the shop had no others available so i took a chance) and each one has been great. The banoffee was even a little addictive.

Sometimes, chugging down 3 shakes a day can get very monotonous, and you may begin to grow resentment to downing it. Not with this stuff! I took on a lot of protein using this, and never once got bored of it.



Cooking

As the price was fairly high in comparison to other proteins online, I didnt feel comfortable using it all up on cooking experiments. A few times I did make chocolate whey pancakes, and even mixed it into a batter with an egg for a chocolate based cake texture dessert thing. It cooked as expected and held the taste very well. No complaints, but I could have experimented further if I could afford it!


Value for Money

Probably the only point here I wasnt too happy with. Compared to ON Whey or other big brands, at £45 per 2.2kilo tub it was around the usual price range. I have found some on Amazon for about £40 now which looks like a good bargain. Before the recent raise in taxes on sports nutrition products its all got a bit more expensive anyway!

Nutrition

Nutritional Information	Typical per 30g serving	Typical per 100g
Energy	118kcal/494kJ	394kcal/1648kJ
Protein	22.6g	75.3g
Carbohydrate	1.4g	4.8g
of which sugars	0.9g	3.1g
Fat	2.5g	8.2g
of which saturates	1.8g	6.0g
Dietary Fibre	0.08g	0.26g
Sodium	0.05g	0.17g
Other Added Active Ingredients	Typical per 30g serving	Typical per 100g
Aminogen® (Digestive Enzyme)	100.0mg	333.3mg
Amino Acid Profile	Typical per 30g serving	Typical per 100g
Leucine	2.73g	9.10g
Isoleucine	1.47g	4.90g
Valine	1.48g	4.95g
Total Branched Chain Amino Acids
	5.68g	18.95g
Aspartic Acid	2.78g	9.28g
Glutamic Acid	4.45g	14.83g
Serine	1.38g	4.60g
Glycine	0.48g	1.62g
Histidine	0.47g	1.56g
Arginine	0.70g	2.32g
Threonine	1.88g	6.28g
Alanine	1.25g	4.16g
Proline	1.47g	4.92g
Tyrosine	0.79g	2.63g
Methionine	0.47g	1.58g
Cystine	0.62g	2.08g
Phenylalanine	0.83g	2.78g
Lysine	2.37g	7.90g
Tryptophan	0.37g	1.22g

INGREDIENTS:
Biotein™ Protein Blend (Ultra Filtered Whey Protein Concentrate, Cross-Flow-Micro-Filtered Whey Protein Isolate, Hydrolysed Whey Protein Concentrate), Natural Flavouring, Emulsifier (Soya Lecithin), Digestive Enzyme (Aminogen® A Registered Trademark of Triarco Industries Protected By US Patent No. 5,387,422), Natural Colour (Carotene), Stabiliser (Carboxymethylcellulose), Sweetener (Sucralose).


Overall


9/10 - Only losing points for the price! Hint, dont buy from Kinetica's own website, there are cheaper deals elsewhere. Click the link to Amazon in this little box below, or this text link here:
Kinetica Whey Protein 2.27KG - Vanilla


The product is affiliated through Amazon. You will pay no extra, but my blog will be credited with the referral and that will help my site continue to grow. Thank you!
 
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