Posts Tagged ‘Whey’

Eggnog Protein Shake

Posted: December 23, 2013 in Nutrition, Supplements
Tags: , ,

Hey Guys and Girls!  It’s going to be a crazy week with all of the holiday festivities so I’m going to keep this one simple.  If you’re like me, you’re scrambling to get all of the last minute details finished.  I’m hosting Christmas Eve dinner, I have to finish wrapping the tons of hidden presents for my girls (who are now off from school for two weeks….aaaahhhh!), and I have to make sure that they don’t make a complete mess of the house or kill each other before the guests arrive.  Not only that, my oldest daughter’s birthday is 4 days AFTER Christmas so I’ll be hosting another party then….

So, in honor of the holidays, I decided to make an Eggnog Protein Shake for breakfast today.  Here goes:


  • 1 cup Liquid Egg Whites (please be sure to use pasteurized egg whites!)
  • 1/2 cup Vanilla Unsweetened Almond Milk
  • 1/4 cup 0% Greek Yogurt (my favorite is Fage)
  • 1 scoop Top Secret Nutrition 100% Whey in Vanilla
  • The amounts of the following ingredients I’ll leave up to you (some like things a bit more “spicy” than others).  I prefer a healthy dose of the following:  cinnamon, nutmeg, vanilla extract, Butter Buds (or a pinch of another butter substitute of your choice).
  • Add several ice cubes and all the above ingredients to a blender and serve sprinkled with additional spices and cinnamon stick (if you want it pretty).

The recipe as stated is approx 300 calories, 8 grams carbs, 4 grams fat, and 52 grams protein.  You can either drink the whole thing or split it into 2 servings of 150 calories each.  As an aside, I’m not going to tell you NOT to add anything else to this (hint, hint :-)) so that option is completely up to you!

Hope you enjoy it!  Happy Holidays, Merry Christmas, and Happy New Year!

As I sit here writing this, I am just under 5 weeks out from my next competition, so I thought I’d share with you how things are progressing with me.  From this point on, it becomes even more of a mental and physical game.  Workouts tend to be a bit longer, calories have dropped, and the diet is continuously changing depending on progress.  So far, I’ve managed pretty well through this prep:  I have certainly had points of hunger, but nothing I couldn’t handle; I’ve been able to push through my workouts and have remained pretty strong despite the lowered fuel; and my motivation has been relatively high throughout.

So, what does my diet, training, and supplementation look like right now?  I have always done all of my own prep work when it comes to diet and training and I tend to adjust things as needed.  I have discovered a few things about myself over the last few years of competing including that I “don’t do low carb very well” and there is such a thing as “too much cardio”.  So, in terms of my diet, I will have at MINIMUM, one carb meal per day (usually my beloved oatmeal in the morning will stay until the end).  Most days, though, I will have at least 2 carb meals with an additional small serving of carbs post-workout (here I leave a little wiggle-room for the occasional treat including pretzels, low-fat ice-cream, and even a little bit of candy if needed).  Not only does it help me in terms of recovery, but it is a big help in the sanity department when you’re restricting yourself.  I have also learned that restricting foods to “good” and “bad” can lead to a poor relationship with food.  So instead of good vs. bad foods, I look at it as “the most appropriate time to incorporate this food”.  I also tend to do more carb “re-feeds” at this point vs. cheat meals (these can get pretty dangerous towards the end if you know what I mean ;-))

My training has changed a bit at this point as well.  I am still trying to lift fairly heavy on most of my exercises, but I have incorporated more supersets to not only speed up my workouts, but increase the overall calorie burn.  I will also adjust my workouts on the fly (if I’m feeling energetic and strong, I will try to lift to my max; if not, I listen to my body, lower the weight and just do additional sets/reps – remember, it’s not always the amount of weight you lift, but how you lift it, time under tension, and avoiding injury!).  For cardio, I do HIIT 3 days per week (20 minutes) and fill in the other days with steady-state (usually 30 minutes but not more than 45).  Pose, pose, pose!  This is a huge part at this point as practice makes perfect (especially in those heels!) and it does wonders for you looking and feeling comfortable on stage.  If done correctly, posing can be counted toward your cardio!

Top Secret Nutrition ( continues to be an amazing sponsor and supporter!  I’m still using the 100% Whey post-workout and just incorporated the new Pump Igniter Pre-Workout.  This has been a great addition to my stack as it has gotten me through some grueling workouts!  Cardio Igniter is a must-have for my HIIT and longer-duration cardio workouts.  I have just added in the XAT-7 fat-burner for that extra edge and I continue to use the BCAA Hyperblend Energy (either during my workouts or I just sip it throughout the day if I need a pick-me-up before it’s time to eat again).  Everyday essentials include the ActiveXtreme Multi, Advanced Joint Support, Fish Oil & CLA, and Concentrated Red Palm Oil.  I tend to keep my supplementation fairly stable until close to the end so this list won’t change too much until about a week or so out.

That’s about it!  At least until it’s GO TIME!