Oatmeal Protein Pancakes

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Protein Meal Recipes

Start your morning off right with these healthy and delicious oatmeal protein pancakes. This protein powder recipe will leave you full to start off your day with the combination of complex carbs and protein powder, we even like to add a TBSP of peanut butter on top to add some healthy fats to this meal.


  • 1 cup raw oats
  • 1 scoop Protein Powder
  • 3 egg whites
  • 1/4 cup water
  • 1 1/2 tsp cinnamon
  • 2 packets sweetener
  • 1 1/2 tsp baking powder


1. Place all ingredients in a blender and blend for 30 seconds.
2. Pour onto a hot grill and cook like a normal pancake. An optional addition is to add some frozen fruit after the batter is blended.

Nutritional Facts

Top 10 Biggest Fat Loss Flops

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#1 You can believe what you read in the magazines.

Unfortunately not. And without going on for hours here is the condensed reason why. MONEY! Take most of the major fitness magazines for example. Each of these magazines has articles, editorials and advertisements for the latest and greatest in fat burning products. Ever notice they?re all from the one company. Why? Because that magazine owns that company and all they are doing is using the magazine to promote their own product. Magazines have just become the forum by which supplement companies generate their huge revenues.

#2 The only natural weight loss method is starvation.

Starvation will actually cause you to gain weight in the long run. Yes it is true that you have to burn more calories than you eat. But this doesn?t mean starving yourself. If you drop your calorie intake dramatically your metabolic rate actually slows down and therefore you burn much less fat. Your body as a response increases your appetite to try to get you to eat more calories. Because you deplete your fat stores so quickly your body feeds off your muscles. Then when you eventually do start eating again your body, in anticipation of being starved of nutrients again will store everything it possibly can and therefore result in rapid weight gain again but this time without any muscle tissue- so you have just increased your body fat percentage.

#3 The diet pill is the secret.

People fail to realise the dangers of diet or appetite suppressing pills. Effectively they stop you from eating by making you feel full. The problem with this is that there are no nutrients entering your body. Your body?s response is to slow the metabolic rate to decrease fat burning. Prolonged use can have the same effect as starvation. And then, like starvation, as soon as you begin eating again your weight rises rapidly because your body begins to store fat again in anticipation of the next starvation period.

#4 All I need is a shake for breakfast lunch and tea!

Meal replacement shakes are nothing more than supplements for an inadequate diet. The problem with them is that the body was never designed to live off liquid lunches. If they have been formulated correctly then they are invariably very low in calories. If your diet is too deficient in calories remember point 2- starvation. Meal replacement shakes also effectively eliminate the thermic value you get from consuming food and therefore slow your metabolism.

#5 All fat is bad.

It all depends on the type of fat. There are good and bad fats. The good fats, poly-unsaturated and mono-unsaturated fats can actually help reduce the risk of heart disease, cardiovascular problems and blood pressure problems. On the other hand, the BAD fats are the Saturated Fats and Trans-Fatty Acids which can be found in many of the deep fried, processed foods that flood todays market. Fats are essential for our body to function correctly, you just have to know which ones to choose.

#6 Fat becomes muscle.

It is physiologically impossible to turn muscle into fat and vice versa. They are two completely separate types of tissue. If the muscles are not being trained then the body gets rid of the muscle tissue and therefore there is more room to store fat. The fat tends to be stored on top of your muscle tissue and therefore you lose your definition. However, when you train and build muscle you burn fat and subsequently the fatty deposits over your muscles shrink. Muscle takes up less room than fat so as you build muscle you can find that you tend to trim down. You cannot turn one into the other.

#7 Constant water consumption makes you bloated.

Water is one of the key players in metabolism, digestion and hunger control. None of these bodily systems function correctly without a sufficient level of water provided constantly to the body. The reason you feel bloated is that your body is not used to receiving the correct amount of water and so, like starvation, it retains the water and gives you that bloated feeling. If you regularly drink water then your body gets used to receiving a constant flow and therefore realises it does not need to retain water, flushing your system and making the bloated feeling disappear.

#8 I am genetically fat.

It does not matter what you metabolism or genetic disposition is like. The scientific facts are simple. If you burn more calories than you consume you lose weight. And if you eat less more often you keep your metabolism working at a higher rate for longer, therefore putting your body into a fat burning state for longer and giving you more energy.

#9 I have to do hours of cardio to burn fat.

Once again this is not the case. It all comes down to intensity. If you are doing very low intensity exercise (walking) then your body is not working hard to burn energy (fat) and therefore fat loss is very slow. If on the other hand you perform high-intensity exercise you are forcing your body to work hard, your energy stores are depleted quicker and your body subsequently enters the fat burning zone quicker. You do not need to train for hours, 20-30 minutes of high intensity training may be all that is required.

#10 Performing a thousand crunches will flatten my stomach.

You cannot “area target” fat loss through exercise. You see the body has certain places it finds it easier to store fat. For men it is usually the stomach area whilst women it is usually the hips and thighs. But you can do no abdominal work at all and still see a reduction in your waistline. Training all parts of your body will burn fat from all those storage areas, not just one.

Check out these 5 easy tips that will help you shed the weight.

FIBER: Superfood nutrient for fat loss, metabolism, absorption of proteins, heart health


Everywhere you look or hear you find that the latest big idea is getting in more fiber. Fiber can help people get leaner, increase metabolism, absorb proteins better, and improve overall health. If more people focused on fiber, overall health in North America would improve dramatically.

OK, so why exactly is the health and fitness world so high on fiber? Well, first of all lets discuss what fiber is all about. Fiber is indigestible nutrient. There are two main types of fiber, soluble and insoluble. Insoluble fiber cannot dissolve in water. It binds to water and distends in the intestinal tract, and cleanses the colon, which alleviates constipation. Soluble fiber is the kind of fiber which dissolves in water and absorbs water. Once you eat it, the body turns it into a kind of thick, viscous gel, which moves very slowly through your body. This is a good thing as soluble fiber fills you up and keep you fuller longer, providing that sensation of fullness we call satiety.

In addition to these benefits, soluble fiber also slows the absorption of glucose (sugar) into the body. This means you are going to avoid those nasty sugar highs and lows. Last but not least, fiber inhibits the re-absorption of bile into the system. Bile is a fat emulsifier and therefore if you inhibit bile re-absorption, your liver needs to get its cholesterol fix from your blood. This means lower blood-serum cholesterol levels.

Fiber also slows the digestion of protein, allowing the body to absorb all the protein ingested in meals and making it available over an extended time period, all while stabilizing insulin . That makes fiber optimal for maintaining a lean physique and building muscle.

Fiber also plays a part in increasing metabolism. Because fiber is completely indigestible, that maintains the body’s metabolism working the whole time, trying to break it down, as it passes through the body.

With its ability to lower blood sugar, decrease blood cholesterol, increase satiety, and improve colon health, help absorbing proteins better, increasing metabolism, the important question is not “Got Milk?”  The important question is “Got Fiber”?

Getting More Fiber In The Diet

How can you get more fiber in your diet? Well, eating fiber-rich foods such as oats, fruits, veggies, and, perhaps most importantly, legumes. And I say legumes are the most important because they offer the most fiber per calorie when compared to other foods and they also contribute to your calcium intake!

A few examples of the vegetables, legumes, and grains that not only provide you with fiber but are also high sources of vitamins and minerals, such as, calcium are: kale, broccoli, bok choy, beans, soybeans (very high), sweet potato, spinach, and tofu.

An excellent and convenient way to ensure you get in plenty of fiber is using MUSCLEOLOGY’S MYOFIBER. The reason why I use and recommend MYOFIBER, is because a whole food supplement that not only contains fiber but has added quality key ingredients like essential fatty acids and nutrients of flaxseed, psyllium husk and lecithin that assists with the body?s ability to help weight loss, burn fat, and help regulate blood sugar levels, absorb protein better, and lower cholesterol. I use MYOFIBER in my oatmeal, shakes, yogurt, cottage cheese. I even cook with it! I make breaded chicken and bake in oven, I make high protein pancakes, muffins, and even put in stews to give it a thicker consistency.

Written by Carol Medina Muscleology’s Athlete/ Customer Service Rep

10 Tips To Help Reach Your Fitness Goal


Has there ever been times where you felt stuck and plateau’ed trying to reach your fitness goals? Almost to the point of quitting completely. Well, it is time to get over that feeling and remember these valuable tips that will help you reach your overall fitness endeavors.

1. Rest your injuries. You are way more likely to get demotivated by reinjuring yourself than you are by taking some time off to heal.

2. There are always other things you can do during a rest period to prepare your body for healthy workouts. Like enforcing a healthy diet and finding ways to exercise around your injury. See what hurts and what agitates the injury and dont repeat this motion. I had to take 4 months off bench press for a shoulder injury right when i was hitting the highest amount of weight I ever had. In short I re injured my shoulder about three times before I gave it the time to heal and now im nearly back to where I was.

3. Fitness is a path and quick results can be deceiving. Realize that your in this for the long haul and its a lifestyle change for a healthier, stronger, more energetic, and better feeling you. It takes a while to notice but when you eat healthy you will feel a ton better and your results in the gym will increase more than any supplement you take can cause.

4. Work everything equally but your weak points more. I saw a special on ESPN one day with Kiana Tom and she was talking about priority training which is training your weak points harder than anything else. Being a guy with gigantic arms and not much else I took thin to heart and started working out those muscles I hated to workout the most. Needless to say its helped me break so many of the tough barriers I still face.

5. Squat, Press, Deadlift, Lunge, Curl, Row, Pullups, crunches, sit ups, extensions… do them all.

6. Practice your form before every exercise. I know it may look funny doing air squats but practice for sure makes perfect. Perfect form will increase your strength, burns, and pumps.

7. Be creative. Everyone pretty much knows a few exercises. Take those exercises and manipulate them in different ways to hit different parts of your muscle. If you know how to curl.. theres about 10 bicep exercises right there. Switch grips, change stance, change angles of motion, stall, change equipment, slow down, speed up… so many ways one exercise can be made into entire workouts.

8. Research & self discovery. Find the physique of a person you feel has obtained your goal. Learn their exercises and what they focus on and how they train. But remember everyone is different so dont be afraid to feel the muscle you want on your body while looking in the mirror and find what motions flex that muscle go to the gym and make that motion into a workout.. Be careful though new exercises have increased chance to cause injury so start light.

9. Many people today just lack the will power to change their life for the better. Self discipline is hard for anyone. I imagine the unhealthy habits and bad choices I make as that fat which holds us down and doesn’t let us reach our potential. Losing these bad habits and unhealthy choices are like peeling that fat off you by means of self discipline. You want results.. talk the talk and walk the walk. Flip those mental feelings of fatigue and laziness into a drive to reach your goals. Turn on that afterburner. Ive almost passed out many times at the gym almost have thrown up too because I drive myself past any mental breaking point.

10. Be unrelenting. Whats the point of obtaining your goals if your not going to continue with them after. Set backs are set backs and there’s always ways around them. A few years ago I had issues with my posture and I fixed it myself. I had an imbalance in my legs. I fixed that myself. No one helped me on these things that could of ended my fitness pursuit, I saw the problem and found answers.

Follow and practice these 10 tips and I guarentee you will be that much closer to your goals!

Pumpkin Protein Shake

Protein Shake Recipes

This is a wonderfully decadent way to get in your protein! Spicy, creamy and icy-thick.…milkshakes never had it so good! Try this tasty pumpkin protein powder shake recipe today!


  • 1/4 cup pumpkin puree
  • 1 cup skim milk or soymilk
  • 1 scoop vanilla protein powder
  • 1/2 teaspoon pumpkin pie spice (or 1/4 t. cinnamon, 1/8 t. cloves, 1/8 t. ginger)
  • 2 tablespoons Splenda Granular
  • 1/4 cup Cool Whip or NSA Vanilla yogurt
  • 1 cup ice cubes


Place pumpkin, milk, protein powder, spices, Splenda, cool whip or yogurt, and ice cubes in blender container; process until slushy. Makes one meal replacement serving.

Nutritional Facts (per bar)

230 Calories — 28g Protein — 13g Carbohydrates — 5g Fat

Low Carb Protein Pancakes

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Low Carb Recipes

Keeping your diet low carb? This truly unique recipe is a perfect way to enjoy absolutely delicious protein packed pancakes without all of the excess carbohydrates! This pancake has a unique blend of ingredients that some may question, but you just have to try it to really believe how good this pancake recipe tastes.


  • 2 Whole Eggs
  • 1 scoop Protein Powder
  • 2 tbsp. Natural Peanut Butter
  • 1 slice cheese


1. Microwave peanut butter in a bowl for 45 seconds to melt.
2. Scramble in both eggs with the melted peanut butter and mix well.
3. Mix 1 scoop of Protein Powder of choice and mix until batter forms.
4. Pour half of the batter into a Pam-sprayed pan and cook.
5. Flip the pancake and continue cooking. Put in a dish and repeat step 4 with the remainig half of the batter.
6. After second pancake is done cooking, put the slice of Cheese in between the pancakes to form a pancake “sandwich”.
7. The cheese will melt within seconds. Enjoy the pancake!

Nutritional Facts

548 Calories — 46g Protein — 10g Carbohydrates — 33.5g Fat

Protein Peanut Butter Balls

Protein Snack Recipes

This protein powder recipe is very easy and quick to make in just minutes! Perfect snack to fill in some healthy calories to any diet. Creamy peanut butter taste with the perfect blend of protein powder, oats, and honey added in to make this one delicious treat!


  • 3/4 cup peanut butter
  • 1/4 cup honey
  • 1 scoop chocolate or vanilla whey protein powder
  • 1/2 cup raw oats


– Mix all ingredients together in a bowl and form into small 1″ balls.
– Place in the fridge for a few hours and enjoy.

Strawberry MASS Protein Shake

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Protein Shake Recipes

Are you trying to put on some MASS? This is strawberry, protein packed mixture is most definitely a mass-gaining shake. Perfect for a post workout recovery protein shake, or just a quick and simple way to pack in some extra calories!


  • 2 cups skim milk
  • 1 cup plain fat-free yogurt
  • 8 strawberries
  • 2 tbsp natural peanut butter
  • 1 tbsp honey
  • 1 cup dry rolled oats
  • 1 scoop strawberry whey protein powder
  • few ice cubes


Add all ingredients into blender and blend until smooth.

Nutritional Facts

Easy Protein Meal Replacement Bars

Protein Meal Recipes, Protein Snack Recipes

Always on the go with little time to eat? Try out these easy to make protein meal replacement bars! Now you can easily take your meal with you with this nutritent packed homemade protein bar.


  • 3 Cups Oatmeal
  • 1/2 Cup Natural Peanut butter
  • 1 cup Skim Milk
  • 4 Scoops Protein Powder
  • dash of cinnamon


– Mix ingredients until a sticky batter is formed.
– use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)
– top with 4-8 packets splenda (optional)
– put in the fridge overnight and cut into 8 equal bars

Nutritional Facts (per bar)

285 Calories — 21g Protein — 26g Carbohydrates — 11g Fat

Blueberry Blast Protein Shake

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Protein Shake Recipes

Love fresh blueberries? This protein shake recipe has that blast of blueberry that you’re looking for to get your taste buds going. Simple to make, yet explosive in taste!


  • 1 to 2 scoops of vanilla protein powder
  • 6 to 8 ounces of water
  • 4 to 6 ice cubes
  • 20-30 blueberries


Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!