Okay, so I’m going to share the secret recipe to my world famous protein brownies!  Enjoy the fruits of my labor

Ingredients:

• 9 egg whites
• 3 whole eggs
• 2 cups non-fat cottage cheese
• 4 scoops chocolate whey protein powder (approx 60 gms)
• 1 cup apple sauce
• 3-4 cups oatmeal (quick cooking kind)
• 1/4 cup almond flakes
• 1/4 cup walnut/pecan chunks
• 1/2 – 3/4 cup semi-sweet chocolate chips
• 1/2 cup unsweetened coconut flakes
• 1 tbsp vanilla extract
• 1 tbsp baking powder
• 1 tsp cinnamon
• 2 tbsp splenda or brown sugar

Utensils

• Big metal mixing bowl
• Whisk
• 1/2 cup measurer
• 1 tbsp measurer
• 2 baking pans (one to cook in, the other to cut and serve in.  you can use one but i found that cutting the brownies ruined the pan over time.  also don’t use cooking spray!  your pan should have teflon coating and doesn’t need it.  spray is full of chemicals and ruins the pan)

Instructions

1. First turn on your oven and set it to 400 degrees.  It’ll be ready when you’re done with your mix.
2. Next get your eggs ready then add cottage cheese and whey protein powder.  whisk!
3. Next add baking powder, splenda, cinnamon and vanilla extract.  whisk!
4. Now add almond flakes, walnut chunks, chocolate chips, coconut flakes, and apple sauce.  whisk!
5. Last add oatmeal.  whisk!
6. Put mix into baking pan.  Set onto middle/top rack.  Cook for 30 minutes.  When finished, let cool for a few minutes, then transfer the entire cake to another baking pan (the one you cut and serve in).
7. I cut them into a dozen pieces.  It’s a healthy snack that lasts me a few days.  In between, keep the brownies in the serving pan (pan should have a cover that seals it, keeps moisture in and prevents them from drying out.).
8. As soon as the brownies are cooled off, put them in fridge right away.  There’s cottage cheese in there and you don’t want them to spoil.

(be sure to drink a cup of water after eating, this helps to expand the fiber in the brownie and fill up your stomach. great for controlling hunger pangs)


Enjoy Steve Kim’s World Famous Protein Brownies!

5 min warm-up cardio – on eliptical rider, also cross jumping jacks

5 min abs – using half ball, do 1min crunches, 1 min leg points, 1 min reach the toes, 1 min 3 levels, 1 min pikes

1) SHOULDERS: arm circles (25x each way)

2) LOWER BACK: Cats & Dogs 15x slow each

3) CHEST/BACK: Elbow Curls 15x slow each

4) HIPS/CALVES: Knee to Chest/Foot Circles/Points/Flexes 10x each

5) Air Bench

6) Crocodile Twist

7) Plane 10x 5 seconds / child pose stretch 5x / Plane w/rotations 10x 5 seconds

50 Pushups – 10 norm, 10 single legs, 10 spidermans, 10 half balance balls, 10 super slow

ergoscue lunges (arms up 10x / body tilt 10x / twist and punch 10x)

mma/punches/kicks 50x each

5min rapid rows

more coming soon..

Freaking hilarious.. below is Dragon Naturally Speaking’s interpretation of what I said in the video above. 99% accurate my ass! lol

“What’s all this astute care with a day for my modify Master class on how to go so far will yesterday was so bad it was like a 332 and basically attributes of the day is okay but for the kind of the worse so I have had exactly remain which added warning that a can of vegetable soup and two servings before the show after show I can chicken vegetable soup with a divided two servings will cite small servings whittled the Pats could know which is like a price like a car compatible with the super texture and how is it that said it yesterday and am/file is simply the kitchen fridge and the habits are about housekeeping food so this guy will cleanse your body that will give you energy change we think about food re-created and we food tastes the last of the we have ever like junk foods out there in habits sought mental cyber love this dysfunction your mind to think differently so I disciplined a passive this morning with no problem and that nasty salt water can of course eliminate how about an hour from now output Peggy wake up excited that so many I may resist a subpoena to the style blatantly I am actually a lot of vast numbers of a given two hours or so you could all off was pretty shocked nobody so before adding for good over today to not have a post office of someone’s soup at the trough that people are so right escape of the sale goes like this are you will and I know that.”

Steve’s Modified Master Cleanse – Day 2

Apex Body | MySpace Video

This is some funny stuff… check out the paragraph written below.. it’s from my new “speech-to-text” software program. This is what the program thought I said in my video above!
It’s actually kinda cool to play the video above and read the text below to see how the program interpreted my speech..
[Read the rest of this entry...]