Cake!

Here it is... (1/8th of the cake is 180kcals :o) )

Recipe from BBC Good Food:-

Ingredients

• 85g Sugar, Caster
• 15g Cornflour
• 40g Chocolate, Dark
• 100g Yoghurt, Greek, 0% Fat
• 70g Flour, Plain, Average
• ½ Tsp/ Baking Powder, Average
• 1 Tbsp Cocoa Powder
• 100g Cheese, Soft,  Extra Light
• 3 Large Eggs
• 2 Tbsps Sugar, Icing, Average
• 1 Tbsp Strong Coffee, Black

Method

1.  Heat oven to 180C/160C fan/gas 4. Lightly grease and line the bases of 2 x 18cm sandwich tins with baking paper. Whisk the eggs and sugar until light and fluffy, about 5 mins with a tabletop mixer or 10 mins using an electric hand whisk. The mixture will have increased greatly in volume and be thick enough to leave a trail on the surface when the whisk blades are lifted.
2. Sift the flour, cornflour, cocoa and baking powder over the surface and fold in gently using a large metal spoon. Divide between the tins, gently spreading the mixture to the edges, then bake for 15-20 mins until the cakes are well risen, have begun to shrink away from the sides of the tins and spring back when gently pressed. Leave to cool in the tins for 5 mins, then turn out onto a rack.
3. To decorate, microwave the chocolate and coffee together on Medium for 20-30 secs until the chocolate has melted. Gently stir until smooth, then cool slightly. Beat the soft cheese with the yogurt and icing sugar until smooth, then spoon half the mixture into a small bowl stir in the melted chocolate and set aside. Place one cake on a serving plate and spread with the yogurt mixture. Cover with the other cake, then spread the chocolate yogurt mixture over the top.
4. To finish, microwave the 15g chocolate on Medium for about 20 secs until melted. Stir gently until smooth, then drizzle all over the cake.

Warmer and much less stressy

As I said, we stayed in a hotel last night. So I got a lovely hot bath before bed and was actually too warm in the night. When the power finally came back on properly at around 10am today my stress levels dropped quite significantly.

Gymmage today was quite good; I did try JAG's suggestion of negative movement practice for pull ups but was too weak to do anything other than drop quite quickly, so I went back to using the machine assistance but concentrated on making the lowering movement very slow. I think it might be time to get a trainer at this gym. I've got about 2 weeks left before I need to change my weights routine, so now would be a good time to have a chat and see what are the options.

Protein count for today is pretty high, probably due to the cooked brekkie at the hotel :oD

Exercise - 51 minutes weights (HRmax 178, HRavg 158)

B - bacon, scrambled egg, baked beans, mushrooms and grilled tomatoes
*gym*
S - 1 scoop whey in 200ml water
L - tomato and pancetta soup with mascarpone and 1 scoop whey
S - carrot and houmous
S - tangerines
S - banana
D - beef chilli with couscous, peas and sweetcorn

Calories (kcal) [kcals to maintain weight (inc. exercise)	1806 2199]
Protein (g)	138.1 (31.3%)
Carbohydrate (g)	158.2 (33.6%)
Fat (g)	68.0 (34.6%)
Fruit & Veg	12.0