Protein Oat Bars

This recipe actually came to life because there were a few apples sitting on the kitchen bench that needed eating fast. What better combination than oats, apples and protein?

The silicone loaf-pan that was used is 10x6x4.5 inches, but you can use any size loaf pan you want of course.


200 grams of rolled oats

150 grams of apple whey protein *
400 grams of peeled apples
20 grams of xylitol (optional)
300 ml of water

Heat the oven to 160C
Mix the whey and the oats together in a bowl and set aside. Cut the apples into pieces, and cook in a pan with the water & xylitol for about 10 minutes until soft. Puree the apples with a hand mixer and pour it with the whey/oats mix. Blend this well together, make sure there are no dry bits in the mixture!

Pour into the loaf pan and bake for about 30 minutes.
The cake comes out quite dense and solid, and is very filling.

You get about 11-12 slices out of it.

The macros:

To add extra calories, top it with peanut butteralmond butter or jam.

* Apple whey you ask?? Yes it does exist, check here. If you are in Europe, check out Bulkpowders, if you use code SW115589 you get £5 off your first order. 

Also, check TheProteinWorks, use code SW44472 and get free whey with your first order.

Blonyx Creatine/HMB Review

What is Blonyx Creatine/HMB?

Blonyx, a supplement company from Vancouver, Canada, has created a product that combined 2 very powerful supplements: Creatine & HMB.

Some background: 

This has probably been the most anticipated and postponed article of all. Not so much by others, but more by myself. The product was sent to me by one of Blonyx' employees, Taryn, who was just as excited as I was to test the product, until dister striked. Twice.

The first attempt to test this product was in November last year (2013) and a week into testing, I broke my collarbone (a CRI, Crossfit Related Injury)
The second attempt was in March this year and was cut short when I broke my hand, a non-CRI.
Through the entire time, I received many thoughtful e-mails from Taryn, asking me how my recovery was going, and how I was getting back into training. It doesn't happen often these days that companies are so attentive and personal in their contact with customers, hat off to that!
So, 6 months later, my recovery is pretty much in 90-95% range, although the more extreme movements like snatch, clean & jerk and not to mention kipping pull-ups, are still quite tricky.

During recovery, I was able to work more on overall strength, with a LOT of leg work, and this formed a good base to get back into crossfit.
At the same time, I though it would be a good idea to start with a lifting program that is probably one of the most effective and most used programs out there: Wendler 5/3/1.
This in combination with Blonyx Creatine/HMB looked like a winning formula!

The product

Creatine - Creatine is...Creatine. If you don't know what that is, you must have been living under a rock.
HMB - (short for  Beta-Hydroxy Beta-Methylbutyrate) basically reduces muscle breakdown. We can go all scientific on this, but a lot of credible sources have already done that and then I'd be simply regurgitating what has already been written. One of those sources is, and one of the results in their article is indeed a reduction of muscle tissue damage:

Could be me, but I have a feeling that HMB was forgotten a bit and is now making a comeback. Back in the 90's, I remember reading a lot about it (can't however remember if I used it then) Problem was that it was quite expensive. Things have changed a lot since then.

The test

Like said before, I decided to use the product while following a 4 week cycle of Wendler 5/3/1, doing lifts on squat, bench press, OH press & deadlift. In addition, I added the Boring but Big module, with some accessory lifts as well. A screenshot:

The results:

Except for the squat (due to a hip issue), all my numbers went up, a nice progress in just 4 weeks.

Throughout the program I felt strong, recovered well and was even able to add in 2 extra crossfit sessions a week.

To conclude:

Very happy with the results and would highly recommend to give Blonyx a try! Buy directly from their website and get 10% off with code CATCAVE

**Some links in this post are affiliate links and I will receive a small commission if you make a purchase after clicking on my link.

Protein Mug cake

Since we have an enormous amount of protein  stocked up, it's fun to come up with ways to use it other than in shakes. Last time the "cheese cake" was a big success, now we're making a mug cake that will take you no more than 3 minutes.

The mug cake in this picture was made with Iso-Smooth
& added cocoa powder

2 eggs
1 tbsp of coconut flour (or other type of flour)
1 serving of protein powder of your choice (about 35 grams)
1/2 tsp baking powder
1/4 cup of cold water

Whisk the eggs in a bowl, then add in the flour, protein powder and baking powder. Mix again and then start adding in the water, while you keep mixing. It should form quite a liquidy substance, otherwise add a bit more water.

Pour it into a microwave safe bowl of mug, and zap for about 2 mins or until set. Keep checking ever now and then to make sure it's not overcooking.

Calories: 290
Protein:  40 gr
Carbs:    5 gr
Fat:       13 gr

* Slice the mug cake and top with things like: Power Butter, almond butter, etc.

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