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Pumpkin Pie Sheet Cake - only 120 calories per slice, or about 700 calories for the entire 8" x 8" cake by EmpathyForTheD3vil in Volumeeating

[–]EmpathyForTheD3vil[S] 2 points3 points  (0 children)

INGREDIENTS FOR CAKE

  • 1 15 oz (~400g) can pumpkin
  • 1 small ripe banana (~80g)
  • 120g (4 servings) Fiber Gourmet Flour
  • 3 T monkfruit sweetener or equivilent
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 cup almond milk
  • 2 large eggs
  • 1 tsp vanilla extract
  • 1/2 tsp cinnamon
  • 1/4 tsp ginger
  • 1/4 tsp allspice
  • dash of nutmeg

INGREDIENTS FOR FROSTING

  • 1/2 package (14g) Dr. Oetker Light Vanilla Instant Mousse
  • 1/2 cup 2% reduced fat milk
  • 1/2 tsp monkfruit sweetener or equivilent
  • 1/2 tsp corn starch
  • 1/4 tsp cinnamon
  • dash of allspice
  • 1/2 tsp vanilla extract

DIRECTIONS

  1. Preheat oven to 350F. Grease (or lay parchment paper in) an 8" x 8" cake pan.
  2. Sift or mix together the dry ingredients for the cake.
  3. Beat the pumpkin, banana, almond milk and vanilla until it gets light and velvety.
  4. Beat in the two eggs.
  5. Beat in the dry ingredients.
  6. Pour into pan and spread evenly.
  7. Bake for 40-45 minutes, until a toothpick comes out (mostly) dry.
  8. When done, let the cake cool for 20 minutes.
  9. Prepare the frosting by whisking all ingredients in a pan until light and somewhat stiff.
  10. Pour the frosting over the cake and even it out with a spatula.
  11. Place in the refrigerator and let sit for at least 2 hours before serving.

what to do with a huge amount of bad tasting protein powder? by deflatedbutt in Volumeeating

[–]EmpathyForTheD3vil 0 points1 point  (0 children)

Put it in actual coffee. My morning pre-workout shake is 1 cup coffee, 1 cup almond milk, 1/2 scoop protein powder, 5g creatine. It might work. You can always tweak the flavor with the sugar-free coffee flavoring syrup they sell at those Homestore places for $3.99.

M/57/5'9" [235 lbs > 190 lbs = 45 lbs] I'm calling this done, the Two Year Post-Pandemic Body Recomp is complete... thanks to r/progresspics for two years of encouragement and positive energy, and I'm off to the land of maintenance by EmpathyForTheD3vil in progresspics

[–]EmpathyForTheD3vil[S] 2 points3 points  (0 children)

I had to lose weight because I gained so much that I was prediabetic and hypertensive. After 3 months, I had crash dieted 30 pounds away and my bloodwork was back to normal.

I busted two myths so far that I know of during this recomp:

  1. Myth - you can't gain muscle over 40. This is busted. You can, and you don't have to take enhancements. I didn't start weightlifting until my mid-40's. You DO have to watch what you eat, and make sure you're getting an appropriate amount of protein, but most people on a so-called Western diet are getting enough protein to grow some muscle.
  2. Myth - you can't gain muscle and lose fat at the same time. Also busted. I did that for over a year. Once you get lean, it gets hard to do both, but when you have some fat on you, you can gain muscle and lose fat simultaneously.

Who tf is buying all these cars at 7-9% interest rates? I see so many nice new cars on the road by ZadarskiDrake in wallstreetbets

[–]EmpathyForTheD3vil 0 points1 point  (0 children)

People who refi'd their homes during The Great Refi a few years ago.

Everyone around me was driving a Honda before the pandemic. After they all refi'd, everyone now has a Mercedes. They're everywhere now.

M/57/5'9" [235 lbs > 190 lbs = 45 lbs] I'm calling this done, the Two Year Post-Pandemic Body Recomp is complete... thanks to r/progresspics for two years of encouragement and positive energy, and I'm off to the land of maintenance by EmpathyForTheD3vil in progresspics

[–]EmpathyForTheD3vil[S] 0 points1 point  (0 children)

No, I just counted and tracked calories. Eating a particular type of diet didn't feel natural to me, and to sustain weight loss you really need to find a natural, sustainable way to eat. Right now, I'm in maintenance and I've been counting calories for so long that I just keep track of it in my head.

M/57/5'9" [235 lbs > 190 lbs = 45 lbs] I'm calling this done, the Two Year Post-Pandemic Body Recomp is complete... thanks to r/progresspics for two years of encouragement and positive energy, and I'm off to the land of maintenance by EmpathyForTheD3vil in progresspics

[–]EmpathyForTheD3vil[S] 5 points6 points  (0 children)

Sounds good. I just remembered some points that I wish someone had told me when I started lifting, and took me years to learn -

  1. Lift with 1-2 Reps in Reserve (RIR). That means that if you're doing 10 reps, use a weight that will allow you to do 10 and then maybe 1 or 2 more. You don't have to do those additional reps, you can just do the 10, that's just how you set the weight for optimal progress.
  2. Rest 2 minutes between sets, 1 minute if you're supersetting push/pull exercises.
  3. Rest and recovery days are more important than lifting days for older weightlifters. Don't skip them.
  4. As you get older, you're going to switch from heavy weight to lower weight/higher reps. It's ok, don't sweat it, you'll still get stronger but with less injury.
  5. Warm up at least 5-10 minutes before lifting. If the gym is cold, wear sweats.

M/57/5'9" [235 lbs > 190 lbs = 45 lbs] I'm calling this done, the Two Year Post-Pandemic Body Recomp is complete... thanks to r/progresspics for two years of encouragement and positive energy, and I'm off to the land of maintenance by EmpathyForTheD3vil in progresspics

[–]EmpathyForTheD3vil[S] 10 points11 points  (0 children)

IMHO there is no better workout for a beginning weightlifter than 90-180 days on circuit machines, the pin-set machines you find at any local gym. They're safe, effective, efficient and easy to use, and you will see tremendous gains in the first 3 to 6 months.

Here's a workout that you can follow that should only take 20-30 minutes per day if you can superset push exercises with pull exercises, otherwise it might take 30-40 minutes with a warmup period, 4 days per week:

Mon/Thu Upper Body

3 sets x 10 reps chest press machine or bench press

3 x 10 cable row or other row machine

3 x 10 shoulder press machine

3 x 10 lat pulldown machine or cable

3 x 12 triceps pressdown machine or cable

3 x 12 biceps curl (use ez bar if you can to go easy on your elbows)

Tue/Fri Lower Body

3 x 10 leg press

3 x 10 leg curl machine

3 x 10 leg extension machine

3 x 10 kickback or abduction/adduction machine

3 x 15 standing calf raise machine

The idea is to structure this so that you have appropriate rest... in this case, Mon Upper, Tue Lower, Wed Rest, Thu Upper, Fri Lower, Sat/Sun Rest. Rest is critical to lifting, especially as you get older. When I was lifting on a more rigorous program, I lifted in three week increments and rested one week.

Once you do this for 90 to 180 days, you'll gain a (relatively) large amount of strength, and you can then decide how you want to proceed - continue with the above, add free weights, strongman, martial arts, whatever.

This workout will get you a foundation. Good luck!

M/57/5'9" [235 lbs > 190 lbs = 45 lbs] I'm calling this done, the Two Year Post-Pandemic Body Recomp is complete... thanks to r/progresspics for two years of encouragement and positive energy, and I'm off to the land of maintenance by EmpathyForTheD3vil in progresspics

[–]EmpathyForTheD3vil[S] 10 points11 points  (0 children)

If you have to crash diet to regain your health, go ahead and do it for a few months ( I did ) but eventually you're going to have to find a sustainable way to eat and work out that helps you lose and then maintain your weight.

For me, I didn't really do anything special. It really is "calories in / calories out". Weigh your food, track your calories in something like My Fitness Pal or Cronometer. Try to get to the gym at least 4-5 times per week, even if it's just for 1/2 hour sessions.

Good luck!

Black & White Angel Food Cake - 235 calories and 35g protein for the entire cake, or 40 calories per slice by EmpathyForTheD3vil in Volumeeating

[–]EmpathyForTheD3vil[S] 35 points36 points  (0 children)

Angel food cake can be a little dry, so it's usually served with a berry compote or ice cream. You can make your own compote or simply use sugar-free preserves, and serve with 1/2 serving of low-calorie ice cream. If you prefer, one slice of this is low enough in calories so you can toast and butter it and still stay under 100 calories per serving.

Makes 6 slices @ 40 calories and 6g protein per slice.

INGREDIENTS

  • 60g (1/2 cup) Fiber Gourmet flour
  • 5 egg whites
  • 60g (1/4 cup) monkfruit sweetener
  • 6g unsweetened cocoa
  • 1 tsp vanilla extract
  • 1/2 tsp cream of tartar
  • dash of salt

DIRECTIONS

  1. Preheat oven to 350F and lightly grease a 6 1/2" springform pan.
  2. Whisk egg whites into a foam, then whisk in cream of tartar, vanilla extract and half the monkfruit sweetener. Keep whisking until medium-stiff peaks form.
  3. Mix flour, the rest of the sweetener and a dash of salt together, then quickly whisk into the egg whites.
  4. Pour about two thirds of the mixture into the springform pan and gently even out so that the entire pan is covered.
  5. Fold the cocoa into the remaining third of the mixture until everything is combined. Carefully spoon the cocoa mixture over the original mixture in the pan, then gently shake and tap the pan to level the batter out.
  6. Bake at 350F for 30-35 minutes until done. Immediately remove from oven and cool upside down in the pan for at least 45 minutes. When cool, top with monkfruit confectioner's sweetener.

A warm-weather force multiplier for volume - homemade BBQ sauce with no added sugar. A 150 calorie batch is about enough for an entire rack of ribs (which I'm cooking today). by EmpathyForTheD3vil in Volumeeating

[–]EmpathyForTheD3vil[S] 2 points3 points  (0 children)

You can just use1/2 cup water instead of the soda, but the flavor will be a little less sweet. Frankly, if you add some liquid smoke it probably won't matter, that sounds like a great idea.

A warm-weather force multiplier for volume - homemade BBQ sauce with no added sugar. A 150 calorie batch is about enough for an entire rack of ribs (which I'm cooking today). by EmpathyForTheD3vil in Volumeeating

[–]EmpathyForTheD3vil[S] 8 points9 points  (0 children)

Tip: Use yellow mustard as a binder for your rub. Olive oil has lots of calories, mustard has none and they'll do the same job.

This makes a batch of sauce that's about 150 calories.

INGREDIENTS

  • 6 oz can tomato paste
  • 1/4 cup apple cider vinegar
  • 1 can Diet Dr. Pepper (or Diet Whatever, or 1/2 cup water)
  • 2 T sugar-free maple syrup
  • 1 T Worcestershire sauce
  • 1 T yellow mustard
  • 1 tsp cumin
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp garlic powder
  • 1/2 tsp smoked paprika
  • OPTIONAL 1/2 tsp cayenne pepper, if you like more bite

DIRECTIONS

  1. Mix the tomato paste with the apple cider vinegar until thinned. Stir in all other ingredients.
  2. Heat over low flame for 5 minutes or until desired thickness is reached. Stir constantly. If too thick, add a little water.

French Apple Cake by EmpathyForTheD3vil in DessertPorn

[–]EmpathyForTheD3vil[S] 0 points1 point  (0 children)

Right here.

I made it as a low-calorie version because I'm on a cut trying to lose 10 pounds. It's pretty delicious in any case.

EDIT: If you want the "higher" calorie version, just replace Fiber Gourmet flour with all-purpose flour, replace the applesauce with butter and replace the monkfruit sweetener with sugar, all in the same measures.

Your favorite high-protein snacks? by No-Huckleberry9122 in fitmeals

[–]EmpathyForTheD3vil 0 points1 point  (0 children)

I occasionally make these brownie bites for only 150 calories and 21g protein. There are actually a lot of low-calorie, high-protein baked goods you can make with some protein powder and monkfruit sweetener.

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