Protein tiramisu from sunny bisk and greek yogurt

For a high protein ''diet mode'' tiramisu we need (for 1 portion):
-3 biscuits sunny bisk
-150g greek yogurt 0% fat
-3dcl mix of coffee/water (long american coffee)
-20g sugar free cocoa powder
-liquid artificial sweetener

Kcal:331 Protein:26,3g  Carb:49,7g  Fat:3,3g

Off season quick report

Hello. The off season is going quite well...the energy boost I have these days is just phenomenal,I would like to have it all the off season,but I know it will disappear sooner or later,so I am taking the advantage to train at a very high volume and eating around 4000 kcal per day. I gained 5 kilos from the stage,not quite optimal but I have never been worried about my body fat,maybe because I burn it so fast.

The day of the GAME - Before / After

Here we are....It's been nearly a week ago, but I have found the motivation and time to write an article about the IBFF competition of 21st of June only now.
In general, we had really a great day with great results, and most important, we really enjoy all the team work and support of our friends and family members.

Last week - Let's start the loading phase

Today (Wednesday) I've started my carb loading for the Sunday's competition. Yesterday I've also started drinking a little bit more (usually I drink around 6 liters/day, now I increased the water to 8-10 liters/day). In

Everyday journey lifestyle

My day starts around 9-10 o'clock AM. On a diet for the competition, I do not start my day with a breakfast, but only with a cup of green tea, a lot of water and sometimes some creatine. I use a little intermittent fasting, so I eat my ''breakfast'' around 12-01 PM. This approach helps me a lot to feel less hunger during the day.....I'm practically hungry only when I come home in the evening after work. Usually I eat my special cake ''protein tiramisu'', sometimes protein pancakes or only oats with some whey protein powder. Immediately after breakfast, I prepare all my meals for the work.

The world of macros

In this blog report I will talk about the preparation journey of my athletes, so you'll see how much different we are, according to macros and cardio training.

It's just another leg day....12 days out - VIDEO