"One does not simply get ripped in 3 weeks!"

Here are some recipes from my friend Lennie Scudder, Len fights at 77kg but walks around at like 87kg, he loves his food but always manages to get ripped enough to rock the vale tudo's in time for fight night!

Pre-work out smoothie
1 cup skimmed milk
2 tablespoons low-fat Greek yogurt
75g cup oats, nuked in water
2 scoops Phd Diet Whey
6 ice cubes
Blend it up!
Nutritional Information:
Calories 220 Carbs 29g Protein 12g Fat 4g Saturated Fat 1.5g Sodium 118mg Fiber 3g

Post Training smoothie
60g's nuked oats
1 cup skimmed milk
A Handful of Blueberries, Strawberries, and Blackberries
1 Scoop Parma whey Diet
2 teaspoons cinnamon
2 eggs (not neccessary)
3 ice cubes, crushed
Nutritional Information ish:
Calories 344, Carbs 27g, Protein 20g Fat 11g, Saturated Fat 4g, Sodium 109mg, Fiber 4g

Protein pancakes
1 3/4 cup Stone ground whole meal flour
1/4 Self Raising flour
2 1/2 teaspoons baking powder
approx 50g's worth of protein powder
3 tablespoons Canderel (or other artificial sweetner)
1/3 teaspoon salt
2 large eggs
1 1/2 to 1 3/4 cups milk
2 tablespoons melted butter (I used flora lighter with omega 3 + 6) really tried to make that healthier lol
Extras:
Raisins to taste
Cinnamon to taste
If your hardcore Flax(Lin)Seeds
Preparation:
- Sift together flour, baking powder, protein powder, sugar, and salt. Flour wont sift fully just chuck the extra in on top - In a separate bowl, whisk together the eggs and 1 1/2 cups of milk; add to flour mixture, stirring only until smooth. - Blend in melted butter. If the batter seems too thick to pour, add a little more milk. - Ladle into a hot pan, Cook until bubbly, a little dry around the edges, and lightly browned on the bottom; Flip 'em and brown the other side. Recipe for pancakes serves 2 fat bastards like me. NB. If you add the raisen, cinnamon or Flax put them in the ladle before ou pour them. ENJOY!

Egg Porridge
Right every say WTF but egg porridge is the S***.
Make porridge, I use water you can use milk depends on bulking up or trimmimgn down I guess. Which probably explains why Im always using water, cos I love the cake.
When it's still relatively gloopy chuck in 3-4 eggs or if your losing weight I use eggwhite powder or one whole egg and 3 other egg whites.. The natural egg is better but it's down to you.
Cook it til its ready (might lump if you use white powder I use a masher lol)
Add cinnamon and ground flaxseeds (helps break up the lumps, regulate bloodsugar and get me some essential fatty LA)
EAT.
if you want and I dont you could consider adding some fruit as it won't taste like the best thing in the world but it sure as f*** is one of the healthiest.. I can easily go through til like 3-4 on this if I wanted. put it this way you get used to it really quick and the idea for my is to bust out a nice slow low gi meal so adding any kind of sugars is a nooo but it's up to you! Plus if you fridge it it goes oat cakey

Brownies
250g whole wheat flour
200g chocolate protein powder (I used Pharma Whey Diet)
7 tbsp. unsweetened baking cocoa
3/4 tsp. baking powder
25g's Artificial Sweetner
4 eggs + 4 whites
400ml Skimmed milk
Preheat oven to 180
Simples:
Mix up all the dry stuf
Mix up all the wet stuff
Mix the wet stuff into the dry stuff
Add any thing else you want in it ( I chose almonds and raisins)
Spray container for baking with something like Fry Light 1 Cal so as to stop sticking.
Put in a container of your choice ideally no deeper than an inch or cake specific oven trays.
Put in the oven at 180 for 10-15 mins for a tray, 15-20 mins for the cake trays.
I dunno why But i flip it when i take it out onto another plate container etc think it keeps a bit of steam in it so moist :P try it...