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.

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