5 Holiday Shred Tips to Avoid Belly Fat

5 Holiday Shred Tips to Avoid Belly Fat By Ryan Spiteri The Holidays are a great time of the year to enjoy family and friends and set ambitious goals for the upcoming year. Unfortunately – the holidays are not very kind to most people’s waist-line! The reality of the Holidays is that most people pack…

Choc-Mint Protein Slice

Ingredients: 2 scoops of  Onest Whey ISO Protein ( Discount code: RYAN) 2/3 of a cup of baking Stevia 1/3 of a cup of Cocoa powder 1 tin of black Beans or Chick peas – drained and rinsed 3 Egg whites 2 tablespoons of Butter (can substitute with Coconut oil for dairy free) 1 teaspoon of…

The TRUTH about Losing Fat and Gaining Muscle

Big muscles and low body fat. It’s what every guy wants. Or at least every guy who cares about his physique. We see the dudes on the magazine covers, on Instagram, and even in the gym who have the ‘ideal’ physique, and admire the features they all have in common – a visible six-pack cannonball…

Strawberry Ripe Protein Bars

Ingredients: 60g of freeze dried Strawberries 60g of moist shredded Coconut 2 scoops of  Onest Whey ISO Protein ( Discount code: RYAN) 5 tablespoons of unsweetened Soy milk 100g of dark Chocolate Method: In a food processor pulse the freeze dried Strawberries until they are almost completely powder In a bowl add the Strawberries,Coconut, Whey Protein…

High Protein-Low Carb Pancakes

Ingredients: 1 scoop of  Onest Whey ISO Protein ( Discount code: RYAN) 3 Egg whites 1 whole Egg 60g of Almond meal Fresh Berries Method: Mix all of the ingredients except the Berries in a bowl until smooth and no lumps Heat a non stick fry-pan over medium heat Once the fry-pan is hot cook the…

Mini Protein Donuts

Ingredients: 2 scoops of Onest Whey ISO Protein ( Discount code: RYAN) 100g of steamed pureed Pumpkin 15g of self Raising flour Method: Preheat your mini Donut maker Mix one and a half scoops of the Whey Protein, the Pumpkin and the flour together until it is well combined and has no lumps Spoon evenly into…

3 Ingredient Protein Cookies

Ingredients: 2 Bananas 90g of desiccated Coconut 2 scoops of Onest Whey ISO Protein ( Discount code: RYAN) Method: Preheat your oven to 180 degrees Celsius and line a baking tray with baking paper In a large bowl thoroughly mash the Bananas with a fork and add the Coconut and protein powder, mix until well combined…

Chicken & Quinoa Bake

Ingredients: 2 cups of pre-cooked white Quinoa 500g pre-cooked Broccoli florets (I boiled mine in some chicken stock until soft) 1 teaspoon extra Virgin Olive oil 600g raw Chicken breast (cut into small cubes) 1 tablespoons of powdered Chicken stock 3/4 teaspoon Garlic powder 2 tablespoons all purpose Flour 2 cups of Lactose free low-fat…

Thyroid Hormone – How it helps you lose fat

Thyroid hormone When we think of muscle building hormones the first ones that usually enter our mind are either testosterone or human growth hormone (HGH). However there are various other hormones in our body that have an effect on muscle growth but whose affects aren’t as prominent. Today’s topic is around the thyroid hormone and…

Ham & Quinoa Cups

Ingredients: 220g of cooked white Quinoa 100g low-fat Deli Ham 1 whole Egg 100g cooked vegetables (I used Broccoli, Carrot, Celery & Leek) 100g lactose-free grated Cheese 100g lactose free cream Cheese 1 teaspoon of Vegetable stock Salt & Pepper Method: Preheat your Oven to 180degrees Celsius Combine all of the ingredients in a large…