As a WBFF competitor I go through stages of building muscle and of shredding down to very low body fat. My total daily calories and the macro targets I need to hit are drastically different from one phase to another.
However, the majority of the meals I eat are the same year round. Pancakes are a favourite for what feels like a real treat and I’ve gotten really good at tweaking ingredients and making small swaps to make the same meal a totally different calorie composition, without just making larger or smaller in portion size.
In fact, on low calories, most of my meals look a lot larger as food volume becomes more important.
But! Here are some tips specific to protein pancakes and sweet treats and I hope anyone new to tracking can learn a few new tips.
Supplements I mentioned are from Bulk Nutrients Australia;
Fine Powdered Oats
Casein Protein – Vanilla
Thermowhey – Salted Caramel
Earth Meal – Salted Caramel
I have discount codes too!
If you’re in Australia or New Zealand – Shop Bulk Supplements at http://bulk.li/helena5 (Use code SLYFIT to save)
The only makeup I have on is false eyelashes and my favourite mineral powder from FitCover Australia in the colour EMBRACE – Nothing else on my skin. Shop at https://ftcvr.com?HELENA (use code HELENA to save there too)
Using these links doesn’t pay me but it’s so important for my relationship with the brand and gives me credit to keep trying and reviewing their products for you.
Original of the video here
Pancakes Recipes
Waffles Recipes
Pies Recipes
Cookies Recipes
Bread Recipes
Video Transcription
[Music]hey guys so if you ever look at myInstagram page and go into my storyhighlights or if you happen to watch mystories often you know that I am a bitof a pancake level and I have a realknack for being able to make pancakespeak like that birds with I’m bulkingand I need my own meal to be thousandcalories or their own cutting and I needwhether to be 250 calories and I canstill make the same size stack ofpancakes and keep either way and make itby the high cob or lunar cob make ithigh protein will learn proteindepending on what members I’m trying toget so I wanted to give you a few tipstoday and how you can tweak a couple ofdifferent ingredients to make sure thatthe pancakes are your main thing or anybig deal making is gonna be lovelyrepulse society the base I like to usean art powder you can use a normalflower of course for some people using astandard flowers of necessarily anopportunity they may have issuesdigesting it and so using the parts isalways a good option you can usehallward’s and just blend them alongwith your other ingredients or let themfirst you want to be really fun or Imight as one through both nutrients andit’s already powdered so it’s like aflower anyway but its mate likesobviously how much of your flower makesyou’re going to use is going to affectyour macros quite a bit so it’ssomething to look at is what do you wantyour ratios to be and these much rainratio on my faceto be a half step or just enough so wehave to find it together if I’m makingit into a low carb sackwe picking up proteins I quite oftenwith this one when I’m low calories thisis a mix of tasting and I weight proteinisolate together I like them awaybecause it has a couple of activatingcreates and make you feel like you’renice and full as well having be usingyour normal way protein isolate ifthat’s what you have it turn it willwork well as well one thing to considerwhen using a leg from teams of cookingis that it doesn’t necessarily behavelike a flower even though it looks liketo Alice so you need to make sure thatthere are other by the ingredients holdtogether otherwise I’ll end up sort ofsludgy I’m gonna be using casein proteina few casein versioning today and like Isaid we that it tends to find just alittle bit better another frame optionis to use a plant-based protein thiswedding is a really good option if youare playing thanks or you have issuesdigesting lactose so this earth middleis a protein and carbs together so it’sintroduced a meal replacement shake itbasically just means it’s this and it’salready together so that can be a greatone for cooking me because it’s alreadyhurting and your colleagues together andthen you can just say add your bananaand your chia seeds and you’re goingsubstitute and you mix that up and youhaveas well plant-based proteins tend to bemuch better for cooking with becausethey have maybe one feed the rice orsome sort of plantobviously they behave a little at theflower than they could be rather thanturning if you can look at other ways toadd protein you can feel like no one toput protein in your pancakes at all ifyou don’t like the idea of proteinpowder it’s that’s okay there’s a fewother really great options usingHolliday is a really good way by thepancakes make it really nice and fluffyand hold together well when you flipthem and cook through or get those nicebig arrows using it what when you try tocut out calories is really good way todo that I don’t have any egg whites hereat the moment in a pink egg whites makesme a little bit of Exile off old normalflour and half banana is a really goodway to the nice bug Lou and egg reallysilly and what I’ve heard in theCatholic and quite low calorie thanks tobeing one half of another instead of ahome another is obviously an easy way tocut out 50cc $70 if anyonewe’re not about to get away I don’tnecessarily just track medium-sizedvanilla because medium-sized Madonna isdefinitely about your perception of whatthe media has been Ivory’s somethinglike this I would guess that when I takethe peel off my waist about 95 gramshowever even though popular I believe itis rate anyway it takes like 30 secondsanother known purging pattern next wayto get protein into your pancakes is touse cliches once again really good forfinding so using a whole egg or usingegg whites or using cottage cheese youcan also use cheap choose a brandoptions providing as well but what ifshe’s whom you’re really good one forcooking in the pan yes we need to trackthe oil to use search if I’m cutting andI’m going to be you really like oliveoil and keep them as minimal as possibleI’ll use a spray bear in mind you usewhat to spray it’s just the same asusing that equal and add your butter orin a pouring oil so just because itcomes in a spray it says likeValerie’s right you’ll be doing this sixsick and spray it’s not going to be wellcalibrated don’t teach yourself so whatI’d actually do with these to know howmuch oil I’ve used Eve I’m trackingparticularly when I’m on very lowcalories like don’t know my courage topull over your way for me what I do is Iwhite hand I taw way next is your spraythe pan and then I put a pepper andwhether it’s mine is one gram or minussix grandpa – 15 grams that’s what Irecord because that’s how much I’veactually used so doing like that at allweight using it and then weighing yourdifference that’s the best way to makesure you act really tracking how muchyou’re using the butter ice I scrape offfive or six friends into the pan eventhree grams will get you quite a goodlittle bags on your head you don’tnecessarily need a whole lot howeverusually if I’m using butter that’sbecause I want to lighten my meal andI’ve got the extra calories to focus sothat’s another option for toppings Ilove peanut butter but when I’m cuttingit and I counter for the extra fatspeanut butter powder is great okay sowhat peanut butter power abuse is thattaking peanuts and fried them all upturn it into a peanut butter and thenthey extract all the oils so that you’rejust left with the dry material from thepeanut butter so that is what thepattern is is just dry peanut butterwith all of the oil extracted and youmix that up with water to create yourown peanut butter again it’s not quiteas delicious but if these are reallygood compromised when you’re dietingbecause the amount of this you can havethis is the amount that you canat the same kinetic calories quite a bigdifference essentially the serving sizesame amount of calories in almonds dealtwith through these seeds and these smallspots are what makes a big differencelike a fit from a thousand calories setright down to your 250 calories stackcause your toppings count – on the topicof toppings this is a salted caramelsauce it’s a notary eruption it’s a butbefore most product you can get destinyin Australia I’m sure America hassimilar options and this one eithersugar-free maple syrup or really goodoptions this one is quite a seat it’slike what you for the top of ice creamor into a milkshake very very deliciousand so one serving of that is 20 milsand it’s only five calories which iscrazy so 20 was election quite a lot aswell as you recently whatever thing isyou probably using less than thatI mean I guess it depends on waterlikely toppings but I use 5 or 6 mils ofit anytime I’ve used it and when itcomes to pancakes this is usually my car- sorryI love the sugar free mango syrup it’s areally nice option to be able to Heaththat that same flavour hit that singlepoint where it just feels like havingsomething that’s a real treat withoutgoing over your calories so they tastejust as good with the calories out thereeven though the extra calories and inmaple syrup you always gonna go down awell any but that would be a pretty goodtexture for it as well I taste like notsitting in my pancakes that is just aflavour thing whether I’ve made avanilla or a salted caramel flavoredprotein in it because who’s the bananaand cinnamon for me that flavorcombination is just amazing that isreally great with a whole banana ringbusinesslike a hot oven on earth I’m making likea diet stack they also don’t actuallythink you can taste the banana in thepancake but people who like I don’t wantmy pancakes to taste like vanilla I meanif you make the whole base with justvanilla and 14 and 8 weeks teen it doestaste like banana but if you’re using itworks not really because it’s just notthat much compared to the amount of whatyou’re eating so once you cook it yougot the flavors in there to do thecinnamon and whatever your protein isunder the community say the ones I’mgonna be making today are on the bothside because the 200 calorie meal that’sreally volume is from me right now he’snot aligned with my goals I’m trying toget as much for me into a small space aspossible where has been dieting andtrying to lose weight I’m trying to getas much volume use for as littlecalories as possible so little stuffsmake a big difference so that’s a few Iused to be able to language yourpancakes in making it either higher orlower calorie trick is to just mix mostfolks between ingredients okay let’s getrid guest when I take the fuel off mywaist about 85 each branch25 grams of protein powder cinnamonI don’t track spices if you’re cookingsomething in like advocates class whereit is like maybe seeks the righttablespoons worth of something then Iwould track it but to just shake someit’s very very minutes go that’sbuilding underneath three calories ofsomething once again I’m using a wholeegg full the fact that it’s high-calorieand it’s make sure that’s in there whichis a lighter in that particles it tastesgood it makes it I add oak red oak if Iwant I can reach oh I asked you and orjust out if I’m on very lowcalories so you enter like a cake batterconsistency where its peak but it stillruns three so that’s three grams ofbutter that I’ve just dropped in therewhich is actually quiet loaded but Ilike it’s plenty to line up and I’llforget about the additional editions oftheir fat sources when you can but it’squite often a big pile of the reason whymost people don’t understand why caloriedeficit isn’t working for them so it’snot working they’re just not trackingeverything and all of those thingsthey do add up to tens 20 tons ofcalories I would go through your day ohwait depending on how you cook and howmuch you lay down I feel like it’s justso much more aesthetically pleasing whenyou’ve got a stack of four or sixpancakes as opposed to like one reallybig one so I do that one tip when itcomes to making pancakes is I thinkeverybody knows well while you wait forbubbles to appear before you flip itover depending on what your mixture ismade up of sometimes they’ll be a lot ofbubbles before it’s there so you know ifit looks like a liquid sliding acrossthe top of it it’s not ready to sleepeven if there are holes coming throughand what you do secret it really doesn’tneed the little like one minute and thentake it off particularly if they’regoing to seep through the wall or youdidn’t expect otherwise you overcook itand they become kind of rubberyparticularly if you’re using the mixturethat doesn’t have a lot of arts ordoesn’t lose a whole egg if you’redieting really deep it probably doesn’tmatter because everything takes amazingwhen you’re dining that hot I alsoalways when they eat down off to thefirst batch so it’s how you’re doing asecond or third batch turn the heatright down because the pain is gone alot more heat now also your ritual ofsound thicken because it’s been sittingnear heat some amazes you might need toadd to make sure no more water to thinit back outyou bet I try to get everything out ofit because you might have had aninspector as I was eat them[Music]and here is my stackthis is cooking up 120 grams of berriesin the pan so these poison berries and Iwas cooking about four they’re absorbingsome of the children at least like onecycle obviously I will add them to shoeslike that and there you go[Music]and now I’m really excited is and Ithink it’s something that’s reallyimportant to keep in mind when you aredieting particularly is that yourcorporate foods that you really enjoy itand you’re excited to eat does it makeyou feel like you’re always missing outand this is why I love sexy food itemyou can eat the same meal and target thegrowth or the same Hill and target forfat loss and not feel like I can’t havethat because I’m on a dietthat mentality ruins diets every day Ihope you enjoy that and learn somethingabout small spots you can make to changethe color composition of your meal andif you do make pancakes based on thisrecipe or any of the others that youfind the highlights of my Instagramtag me in I blog with pancake peakanyway are we dead[Music]