Chocolate & Peanut Butter Mug Cake... and a workout

I got myself to the gym early this morning by committing to a nutrition consultation at 7:30... it's the only way I knew I would DEFINITELY show up for my first cardio sesson. Twice a week, I will be doing "double days"- not lifting twice, but doing some HIIT cardio in the morning, along with my regular lift in the afternoon and steady-state cardio afterwards.
This morning, I completed 30 minutes on the treadmill: 2 minutes running, 1 minute walking, all at an incline :)

Food prep today was pretty boring. Tomorrow is my lowest calorie day, so I'm a little more limited with my meals. m1: 1/2 c oats with cocoa powder (ok, it was Nesquick- no sugar added) and 1/2 tbsp sugar-free peanut butter syrup with 1 whole egg and 2 egg whites scrambled. m2: 1 rice cake with 1 oz smoked almonds. m3: 100 g sweet potato, 100 g roasted brussels sprouts, 3 oz chicken breast with Original Mrs. Dash. m4: protein shake, flavor- undecided. m5: a whole bunch of spinach, 4 oz shrimp, 1/4 avocado, mushrooms, and 1 tbsp Annie's Naturals Gingerly Lite dressing. YUM. m6: basic casein pudding- 1 scoop casein and some almond milk.

I did however have some amazing meals today! My giant Cinnamon Protein Pancake for m1 started my day off right. m2 was the usual- rice cake and some almonds (I'm usually at work, so I need it to be quick and portable) m3 was delish- and talk about simple! Check out yesterday's post- there's really no recipe, it's just throwing some things in a bowl and mixing them together. I had an amazing workout (posted way down there) and then recovered with a Snickerdoodle Protein Shake...

pictured above: Snickerdoodle Protein Shake- 1 c unsweetened vanilla almond milk, 2 scoops body by vi protein powder (any vanilla protein powder will do), lots of cinnamon, 1 packet stevia, and a splash of vanilla extract. Side note: please excuse my nasty nail polish...

Dinner was boring, so I'll skip right to dessert! I managed to create a delicious late-night snack that I am so excited to share with you all! So, here it is...

Chocolate & Peanut Butter Mug Cake

Ingredients:

1 egg white

2 oz almond milk

2 oz water

1 heaping tsp cocoa powder

1 heaping tbsp almond meal (it's literally crushed almonds, nothing else)
1/4 tsp baking powder

1 scoop casein protein powder (I used Optimum Nutrition Chocolate Peanut Butter flavor)

Directions:

Combine all ingredients in a bowl.

Spray a mug with non-stick cooking spray.

Pour concoction into mug. It should look like this...

Microwave 2 minutes. (I stirred mine half way thru.)  

Enjoy!

Oh... and the shoulders/triceps workout, for those of you who haven't gone to make that ^^

--Shoulder Press: 4 sets, planned for 15/12/10/8 reps... with 45 seconds jump rope, then 30-45 seconds rest

Superset

--Lateral Raise: 4 sets, 15 reps

--Forward Raise 4 sets, 15 reps

--Cable Rear Delt: 4 sets, 12-15 reps

--Triceps Rope Extension: 4 sets, 12-15 reps... with 45 seconds jump rope, then 30-45 seconds rest

Superset

--Dumbbell Triceps Overhead Extension: 4 sets, 15 reps 



--Bench Dips: 4 sets, to failure (as many reps as possible- I started at 20 and ended at 8 haha)

That was followed by 30 minutes of elliptical, set to the "random" setting on level 12 & plenty of stretching

If you happen to make any of these recipes, let me know how they turn out! Any ideas or suggestions would be appreciated!!!