The Pro/Am Interviews, Part 3-Jen Comas Keck and a Bonus Recipe

Jen Comas Keck, figure athlete for EliteFTS.com, has gone through many of the common issues that women have when training. She spent several years as a self-proclaimed cardio queen. Between teaching various cardio classes and her own training, Jen was doing up to 5 hours of cardio per day, but only lost 2 pounds in a year. Jen then realized that what she needed to do was get under the bar. Listen to Jen talk about myths surrounding female training, diets and the importance of cheat meals.

[youtube height=”344″ width=”425″]7dNM0QBN5bQ[/youtube]

Mix in one bowl:
1 cup oat flour
1 TBSP cinnamon
1/2 tsp baking soda
1/4 tsp salt
2 scoops vanilla whey protein (the kind I used had 16g of protein per scoop. This will vary)

Mix in another bowl:
3 egg whites
1/2 cup low fat Ricotta cheese
8 oz mashed banana (this is about 2 large bananas)
4 packets of Stevia <– this is up to you. Add more if you like things sweet, less if you don’t. If you are a Splenda user, this would equal about 1/2 cup Splenda.
2 oz of water. (more or less to make a batter consistency.)

Chopped up walnuts, or a handful of chocolate chips. Just remember that whatever you add will change the macronutrients.

Combine the wet ingredients into the dry ingredients.

Spray an 8 x 8 or 9 x 9 baking pan with no-stick cooking spray. Pour the batter into the pan and bake at 350 degrees for about 17 – 20 minutes.

When a toothpick comes out clean, they are done. Better to undercook them a tad, than to overcook, or they can be pretty dry.

Cut into 9 pieces.

Makes 9 servings.

1 serving
Protein 7.5 grams (more protein? Add an extra egg white, scoop of protein powder and a bit more water!)
Carb: 13.6 grams
Fat: 1.2 grams
Calories: 84