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Kris Gethin 12-Week Daily Video Trainer - Week 8: Day 50!

Follow Kris as he takes you and himself through a 12-week transformation. For your rest day, Kris reveals some of his own cooking recipes and tips that he uses for a successful transformation!
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For your rest day, Kris reveals some of his own cooking recipes and tips that he uses for a successful transformation!

Week 8, Day 50: High Octane Recipes
Watch The Video - 04:35

Tips For This Rest Day

Egg Whites and Oats Pancake Recipe

  • All you need is 10-12 egg whites and 1 cup of oats.
  • Whisk it together, then cook it in a pan on medium heat for 5-7 minutes.

Spicing Things Up

  • Though your meals during the week need to be strict and may seem bland, you can look forward to spicing your meals up during the weekend.
  • Use different herbs, spices, and vegetables to keep your diet healthy and interesting, such as mushrooms, ginger, garlic, peppers, or asparagus.
  • You can search for other recipes on Bodybuilding.com, just make sure they fit into your diet.

Ground Meat

  • Make sure the ground meat you eat is lean and healthy.
  • Try grinding your own meat whenever possible.

Staying Active

  • Don't let yourself constantly worry about your diet and training.
  • Use your rest days to stay active and have fun.

Take the diet plan with you!
Kris Gethin's Full Daily Meal Plan
(PDF 236 KB)

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Related Articles

About The Author

Kris is a writer and photographer and will be providing Bodybuilding.com with various types of articles.

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djsimonmlb

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djsimonmlb

Nice hat Kris!

Article Rated:
Feb 20, 2012 2:17pm | report
  • Body Stats
  • ht: 14'10"
  • wt: 178.8 lbs
  • bf: 13.5%
Jason6108

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Jason6108

ugly isnt it

May 25, 2012 5:25pm | report
Shrady

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Shrady

He looks like he's wearing the 'scumbag steve' hat. :D

Mar 4, 2013 8:18pm | report
cooonrad

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cooonrad

Ah a WRU top, good to see you're into rugby!

Go All Blacks!

May 8, 2012 8:48am | report
maximus129b

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maximus129b

My off day was 5mi run with 09:15 average pace. Not sure if I should train calf tomorrow

May 8, 2012 10:27am | report
bhujerban

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bhujerban

Wish this had been shared earlier in the series!

Jun 11, 2012 7:59am | report
dude846

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dude846

Yeah, I tried to cook 12 egg whites as a trial run. Man, the mess on the counter-top was a sight to behold.

Nov 7, 2013 2:46pm | report
Predaphin

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Predaphin

Got on the scale this morning and still losing weight at a good pace. Another 3 lbs down the drain. I'm now currently at 198 lbs. Gonna keep my diet consistent and try some of this recipes.

On the negative side, I woke up with a flared up back once again and I attribute it to working out my back yesterday. The weird thing is I felt perfectly fine both before and after my workout yesterday. It wasn't till about 3am this morning when I tried getting up to use the WC that I felt really bad pain. Anyway, feeling a bit better this morning now that blood is flowing and will need to get my cardio in.

Jun 22, 2012 10:55am | report
Ricao

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Ricao

Can your body get used to methabolic foods such as pepper, ginger, green tea, and ending up slowing down the calories burn ?

Jun 23, 2012 1:42pm | report
nagata10

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nagata10

is it okay to add cinnamon to the pancakes?

Aug 5, 2012 7:39pm | report
Tarzanboy

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Tarzanboy

I add cinnamon all the time...hasn't affected my weight loss at all and cinnamon is good for you!

Sep 3, 2012 5:59pm | report
av8tortoo

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av8tortoo

I added cinnamon to the oatmeal for the first time two days ago, thought I was in heaven!

Sep 10, 2012 9:10am | report
Yoma1616

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Yoma1616

Kris! I was wondering why you did 2 days rest 1 day training then rest day again??? Please advise. Thanks

Nov 2, 2012 9:52am | report
wswilliams

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wswilliams

Probably because tomorrow is shoulders.

Nov 25, 2012 8:55pm | report
shawnypro97

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shawnypro97

I have a lower bf% and less weight too lose, and I haven't lost a pound in the last week I'm worried my fat loss is slowing down

Mar 4, 2013 8:57pm | report
mike.e.harris

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mike.e.harris

Great workouts, but not able to stick with the meal plan with my schedule and job.

Jun 13, 2013 7:27pm | report
mrsJNO

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mrsJNO

Cinnamon is great, I use it in my oatmeal as well as protein pancakes.
I LOVE garlic, so I use a ton of garlic powder, fresh garlic, minced garlic, etc. I also use a lot of Mrs. Dash seasonings - all sodium free and great variety of flavors.
You can also experiment with mustards! There are SO many varieties on the market now, just read the label to avoid unnecessary sugars and empty calories.

Oct 25, 2013 12:39pm | report
Danny5191

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Danny5191

To anyone that makes the egg whites and Oats, A little tip on what I do is place them in the blender and blend it all up so the texture is a little more pleasing and much easier to eat. Also on weekends what ill do to make it a lil more like a treat is sprinkle a packet of the Truvia on it with cinnamon and eat it that way.

Oct 28, 2013 1:07am | report
Showing 1 - 18 of 18 Comments

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