Month: August 2011

Carrot Cake, Ice Cream & Transformations!

It’s been a while since i last had chance to post, but that’s because i have been mad busy!!

Not only have i been rocking the kitchen ‘Fit-Chef’ style with some great protein infused recipes, but i have also had my head buried in exercise physiology journals working on the theory behind my ‘Evo-X’ training system.

Lets start with the ice cream!

It has been my goal to incorporate whey or casein into an ice cream style dessert.  So with the purchase of a cheap & cheerful ice cream maker, i set to it!

Combining a nice blend of chilling mint, with creamy chocolate taste, i have created a   very low fat, low carb ice cream, jam packed with protein.

With the recent heat wave, i have been wolfing this stuff down!

Not sticking with the one flavour, plus the fact i had some bananas to use up, i felt a nice creamy honey & banana flavour coming on.  Although this particular flavour contained a little more in the carb content due to the use of creme fraiche instead of low-fat yogurt & the ripe bananas of course.  The banana casein protein worked really well with the manuka honey & has been a real hit on the TBS Facebook  Page.

Today i have been working on my training system, with the final aim of starting a full finalised 12 week run of my programme.  I am also aiming at having a female try out the programme, in a slightly altered form, starting in the next couple of weeks.

Despite this, i have also been able to produce a whey protein carrot cake, with a lovely cream cheese topping.  Although the cake is shown here without the topping, i decided to produce the cake in more of a ‘loaf’ form, a little like the fantastic whey banana loaf i produced a few weeks ago.

Finally, i would just like to show just what can be achieved utilising the knowledge we have here at TBS.

Eriz has been a prominent member of the TBS forum, even sharing a few recipes such as the great Protein Spanish Tortilla that can be found on the TBS website.  However, the best thing Eriz has done is inspire others with his fantastic transformation.

Eriz started working with me a few months ago, & has really put the hard work in and as i like to put it ‘sweat equity’, to hit his goal of a ripped, lean physique before he emigrates! Well done buddy, you have done awesome!

Next week i will be blogging everyday, with an update of each component of the EVO-X Training System i am beginning.

My training has suffered an incredible amount over the last few weeks, with niggling injuries & looking for a new gym to begin going to.  Also, over the next few weeks i shall be beginning a new video blog & training videos, as well as some great interviews not to be missed!

Ciao for now!

2011-08-17 : Chest Day

As i am currently developing & tweaking my ‘CrZ-EvO System’ my wokouts are obviously all about developing not only the system itself, but obviously myself.  I am currently writing this blof post with what can only be described as a great pump in my chest, as well as a feeling of exhaustion!

Although I am still apprehensive about publishing the full details of the programme, I do want to help others develop their own understanding of training methodology, as well as physical capabilities.

Again, i have been in the gym, for a little over an hour, a very short time when you consider that i have trained not only my chest, but also my abdominal area & calves!

The exercises i utilised for my chest workout were;

  • Dumbbell Press
  • Dumbbell Flys
  • Cable Crossovers
  • Machine Chest Press
  • Machine Pec-Deck

I also performed an abdominal workout in a circuit style, with 1 minute rest between each circuit as follows

  • Hanging Leg Raises
  • Oblique Wood Chops
  • Rope Pulldown Crunches
  • Seated Oblique Twists

Each exercise consisted of 25-30 reps & each circuit was performed 3 times.

I also performed 2 separate calf exercises, one seated, one standing, 3 sets of 50 reps in a rest-pause style.

Over the coming weeks, i will release more & more details of the workouts, however it is a case of working out the finer details before i wish to put everything out, especially as each fundamental aspect must be backed with not only sports science, but gym science too!

CrZ-13 System – Day 1

Recently I have struggled to find the time & motivation to get myself to the gym, focusing on other projects & also developing the website & ‘Fit-Chef’ brand, as well as writying articles for fitness publications.  Therefore my training has been almost non-existent.

Whilst i may of been relatively inactive in the gym, i have been using the time away from the gym to get over a few little niggles & also to develop a training system. This system is based upon many hours of my own research, years of others research as well as plenty of real world experience & the next 12 weeks will be the culmination of all of this.

As this is ‘my’ system & ‘my’ results depent upon it, it has given me a whole new lease of motivation as i don’t want my research to have gone to waste!

Today saw me back in the gym after 3 weeks off & Delts were on the agenda.

The great thing about my system is that the intensity is high, yet the duration is low. I was in and out of the gym with 45 mins & that included someone stopping to say hello & ask my advice about certain supplementation!

Although i am keeping the main details of my system under wraps for now, i shall divulge more & more as the weeks go.  This isn’t because i am a secretive person, it’s because the system is fundamentally in a development stage & as much as i would like to role it out to the masses, i can’t afford the time to answer all the questions that may come from others trying it out.  Also, if or when i make changes to certain things, i don’t want to have to notify everyone of each thing & reason why.  I’d prefer to do that at the end.

polar heart rate graph

Bring on Day 2!!