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UGFreak Bodybuilding Gear

Low Carb Stuff

Future

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Substitutions:

soy flour for wheat flour

artificial sweeteners (such as Splenda) for sugar

cauliflower for rice and potatoes

pork rinds for bread crumbs

spaghetti squash for pasta

lettuce leaves or flatbread for bread (for with sandwiches)

cheesecake for pie

celery for snack crackers (use with dips, peanut butter or cream cheese)

heavy cream for milk
 

Future

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Lemon Pound Cake with Yogurt Sauce
2 sticks unsalted butter
5 eggs
1 cup low carb white sweetener
3 tsp. vanilla extract
1 tsp. lemon extract
2 cups soy flour - sifted
4 tsp. baking powder
1/4 tsp. salt
1 cup half & half
1/4 cup vegetable oil
4 tbsp. fresh lemon juice
Zest of two lemons (approx. 4 tbsp.)
2 1/2 cups French vanilla low carb yogurt (18 oz.)
Zest of one lemon

Preheat oven to 350 degrees. In mixer cream butter and eggs. Add low carb sweetener, vanilla extract, lemon extract and soy flour. Continue to mix adding baking powder, half & half, oil and salt. Lastly add zest of two lemons and juice of two lemons and continue to mix. Pour batter in a greased loaf pan for 1 hour to 1 hour and 15 minutes until knife inserted comes out clean.

Yogurt sauce:
Mix zest of one lemon with yogurt and stir. Serve with slice of pound cake.

Pound Cake: Yields 10 servings - approximately 9.5 net carbs per serving
Yogurt Sauce: Yields 10 servings - approximately 7.9 net carbs per serving
 

Future

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Shallot Custards
4 shallots peeled and sliced (4 tbsp. cooked)
2 tbsp. butter
1 1/4 cups heavy cream
½ - 1 tsp. white pepper
4 egg yolks

Preheat oven to 400 degrees Preheat small saucepan over medium heat. Sweat shallot in butter until a little browned (about 4-5 minutes). Allow to cool. In mixer beat egg yolks, cream, white pepper and salt until foamy. Grease four 3 ounce oven proof ramekins with butter. Spoon equal parts shallot into each ramekin then pour in batter. Bake ramekins in a roasting pan filled half way up side of ramekin with water for 30 - 35 minutes. Remove from oven and allow cool to handle. Invert on plate and serve with Lobster with Saffron Tomato Sauce.

Yields 5 servings - approximately 3.5 net carbs per serving
 

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Lobster with Saffron Tomato Sauce
4 - 1 pound lobster - cooked in boiling water for 10 minutes then meat removed (Yields approximately 16 oz. of lobster meat)
4 cups diced tomato
1/4 tsp. saffron spice
1/4 cup white wine
1 cup seafood stock
Salt and pepper to taste
1 yellow pepper seeded and sliced thin - julienne
1 shallot sliced thin (approx. 1 tbsp. cooked)
1 tbsp. olive oil
1 tbsp. butter
2 tbsp. chopped fresh parsley

Bring large pot of salted water to boil. Place lobsters in boiling water for 10 minutes. Remove from water, crack claws and pick meat from shells. Pick tails from shell and clean out vein from middle of tail. Set meat aside (Reserve all shells and juice to make lobsters stock at later time).

Soak 1/4 tsp. saffron in teaspoon of water. Preheat 10" sauté pan over medium heat. Add butter and shallot and cook 3-4 minutes. Add tomato and turn heat up to medium/medium high until tomatoes breakdown. Season with salt and fresh cracked black pepper. Remove pan from heat and add wine. Cook 3-4 longer then add stock and bring back to boil cooking for 5 minutes until reduced by one third. Puree sauce with stick blender and strain.Clean sauté pan and heat over medium-medium high heat. Add teaspoon of olive oil, sliced pepper and cook until peppers are just soft about 2 minutes. Add strained sauce and saffron to sauté pan and reduce until slightly thick - 3 to 4 minutes. Add Lobster meat and heat 1-2 minutes. Spoon lobster and sauce onto plate with shallot custard. Garnish with fresh parsley.

Yields 4 servings - approximately 7.7 net carbs per serving
 

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Low Carb Cracker with Chive Spread
Crackers:
1 cup parmesan cheese - grated
1/4 cup soy flour
2 tbsp. olive oil
1 egg white
2 tsp. caraway seed

Chive Spread:
1 pkg. cream cheese
1/4 cup sour cream
3 tbsp. fresh chives
1 tsp. garlic powder
1 tsp. red pepper flakes
3 tsp. minced dried onions
1 tsp. grated white pepper

Cracker Preparation:(approximately 6.6 net carbs for entire batch)
Preheat oven to 300 degrees. Mix all ingredients in bowl with wooden spoon until ball forms. Cut ball in half and place each half between two pieces of greased wax paper. Roll dough with rolling pin until dough is about 9" x 11" in size and thin like a cracker. Remove top piece of wax paper and discard. Grease two cookie sheets and place one sheet of cracker dough on each. Make 2 crisscross lines in dough with pizza cutter or knife. Bake each sheet of cracker dough for 20-25 minutes until evenly browned and crisp. Remove from oven and peel off other piece of wax paper being careful to not break crackers.

Spread Preparation: (approximately 15.3 net carbs for entire recipe)
In food processor grind onion, red pepper and garlic powder. Add cream cheese and sour cream and pulse until all ingredients are incorporated. Cut ends off of fresh chives and chop. Add to food processor with grated white pepper and pulse. Remove spread from processor and serve in bowl with crackers.
 

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Low Carb Milkshake
1 cup ice
1/2 low carb chocolate bar - melted
1 can diet cream soda
2 tbsp. simple syrup (equal parts water and low carb white sweetener)

Blend all ingredients in blender and serve immediately.

Yields 1 servings - 4 net carbs per serving
 

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Chocolate Rum Layer Cake
Cake:
1 stick unsalted butter
3/4 cup low carb sweetener
4 eggs
2 tsp. vanilla extract
1/4 cup vegetable oil
1/2 cup heavy cream
2 oz. unsweetened baking chocolate - melted
1/2 cup soy flour - sifted
1 tbsp. baking powder
1/4 tsp. salt

Pudding:
1 package instant sugar free white chocolate pudding
1 cup water
1 cup heavy cream

Icing:
2 cups heavy cream
2 tbsp. cocoa powder
1/2 tsp. rum extract
Trace of carbs
3 tbsp. low carb sweetener - powdered

Cake Preparation:
Preheat oven to 350 degrees and grease an 8" spring form pan. In mixer cream butter and low carb sweetener. Melt chocolate in microwave 1 1/2 - 2 minutes. In large bowl sift soy flour, baking powder and add salt. Add dry ingredients to mixer and continue to mix. Add oil, vanilla extract and eggs and continue to mix. Add melted chocolate and mix. Pour batter into pan and bake for 35 - 40 minutes until knife inserted into cake comes out clean.

Pudding Layer:
Once cake cools, mix 1 cup water with 1 cup cream and heat on low in a 3 qt sauce pot. Add contents of sugar free pudding pack and whisk until evenly evaporated about 30 seconds. Pour over cake and refrigerate for 2 hours.

Rum Cream Icing:
Beat 2 cups of heavy cream in mixer until peaks are soft. Add 2 tablespoons cocoa, 1/2 teaspoon rum extract and 3 tablespoons low carb white powdered sweetener to mixer and beat until stiff peaks form. Spoon over pudding layer and spread evenly. Using a decorating comb make design on cream. Run knife around inside of pan then remove ring from spring form pan and serve.

Yields 12 servings - approximately 7.5 net carbs per serving
 

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Low-Carb Doughnuts
Doughnuts:
1 cup soy flour - sifted
3 tsp. baking powder
2 tbsp. low carb sweetener powder
1/2 pinch salt
1 egg
1 1/4 cup half & half
1/2 tsp. vanilla extract
Shortening for fryer

Low Carb Cinnamon Sugar:
2 tbsp. low carb powdered sweetener
1 tsp. cinnamon

Preparation:
In a bowl sift soy flour, baking powder, low carb sweetener and salt. Set aside. In small bowl beat half & half, egg and vanilla extract. Add wet to dry ingredients and stir with rubber spatula. Gently spoon batter into fryer and cook each side until bubbles in fryer diminish. Remove doughnut with slotted spoon and place on cooling rack on cookie sheet. Sprinkle doughnuts with low carb cinnamon sugar.

Yields 4 doughnuts - approximately 6.5 net carbs per serving
 

Turkish1530

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good stuff brother...can't wait for the offseason to hit so i can get down bodybuilder style!
 

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