Top 5 Protein Shakes for women.

As a woman it can be hard to find a happy medium in life. Our butts are always too small or too big, our hair is always too long or too short.. But it bugs me that mens protein shakes are either too “shred”-like or too “extreme bulk”-like. I’ve taken it upon myself to find the best protein shakes for women.

1. Lean Petite By Genetix Nutrition.

The great tasting protein exclusively crafted to meet the needs of everyday women, Genetix Lean Petite is low in fat and low in carbohydrates, is nutrient rich and delivers a full protein profile in a delicious convenient shake. Available in Chocolate Delight or Vanilla Cream flavours which are put on a high pedestal in almost any review you’ll read, Lean Petite is a specially formulated protein, designed for women who lead a busy lifestyle. Drinking Lean Petite with every main means your energy levels will be boosted, and appetite control will be a breeze.

Key Ingredients
  • Inosine which may help build oxygenation of the blood, enhancing muscle work and deferring the beginning of fatigue
  • L-carnitine which is responsible for the metabolisation of stored body fat by actively transporting it to and from the muscle for energy production.
  • Green Tea which can “turbo-charge” your fat burning abilities by providing metabolism boosting catechins, which are the antioxidants responsible for internal health and enhancing calorie burn.
  • Choline is an important nutrient for liver health and may aid in the regeneration of previously damaged tissue.

2. Skinny Protein By Green Tea X50

Help your body detox and burn fat faster. Skinny Protein contains Whey Protein Isolate (WPI) and Whey Protein Concentrate (WPC) that is low carbohydrate. The special formula contains thermogenic fat burning properties in addition to BCAAs.

To spice things up, Skinny Protein contains green tea extract & acetyl l carnitine. Green tea boosts your metabolism- while L Carnitine helps convert fat to fuel for the body. This plus 24 vitamins and minerals assures your body has what it needs to effectively lose weight.

3. Ladies Dream Protein By ASN

This protein is extremely low in fat and carbs but full of all the good proteins our body needs to be healthy and stay healthy. Formulated specifically for women, Dream Protein will not only provide you health beneficial peptides but also help you to get in shape faster. Due to its low carb and fat content, Dream Protein is a great addition to any diet and exercise routine. Dream Protein is blended in a pharmaceutical plant to pharmaceutical standards, not dissimilar to the same quality control that pharmaceutical drugs have to go through and is both lactose free and gluten free.

4. Body Shape Thermogenic Protein By Natural Health Company

Body Shape is a scientifically formulated Thermogenic Protein that will shift unwanted weight using its unique composition of fat burning active ingredients. With high protein, low carbohydrate and saturated fat, Body Shape is perfect for those wanting to speed up their weight loss results, without the feeling of being on a diet.

Key Ingredients:
  • L Carnitine which can be effective in helping shift stubborn fat through oxidation
  • Garcinia Cambogia (HCA) which helps by decreasing your appetite and dsturbing the fat-making process in the body
  • Raspberry Ketones which use the regulation of metabolism and will body burn fat faster as a result
  • Vitamins B1, B2, B6 and B12 which may contribute to normal immune function, and the reduction of tiredness and fatigue.

5. Sculpt By Horleys

Speed up the process of shedding fat and geting toned. Sculpt is high in protein and helps with appetite control and weight management due to vital nutrients. It is perfect for women with active lifestyles as they can use it to replace lunch. Sculpt encourages fat burning through the formulation of it’s ingredients.

Key Ingredients
  • Green tea boosts your metabolism which breaks down food faster to turn it into nutrients for the body.
  • L-carnitine tells your body to burn fat as fuel
  • Super Citrimax® (the strongest and most premium plant extract Garcinia), reduces appetite and decrease fat production.

Thanks for reading the Top 5 Protein Shakes for Women !

Photo by Jade Russell

Cajun Beef Wraps

Workout Planner’s Cajun Beef Wraps were inspired by a recipe that was once found, used, and then lost.. never to be seen again. Many times we tried to replicate that exact recipe, but our attempts were weak, and incomparable. It came time to accept our fate.. it was time to create our own version; Here is the simple recipe for Workout Planner’s Cajun Beef Wraps. (serves 4-6)


  • 1 Kg of Beef Mince
  • 1/2 Cup of Wholemeal Bread Crumbs
  • 4 Teaspoons of Cajun Seasoning
  • Helga’s Traditional Wholegrain Wraps
  • 2 Tablespoons of oil
  • 1 Iceburg Lettuce
  • 4 Tomatoes
  • 1 Capsicum
  • 1 Red Onion
  • 2 Carrots
  • Grated Cheese
  • Mayonnaise
  • 1/2 Cup of Corn Kernels



  1. Combine Mince, Breadcrumbs, Cajun Seasoning and Corn Kernels in a large bowl. Mix and mush with your hands until all components have evenly distributed.
  2. Roll the beef into small patties about 2-4 cm in diameter.
  3. Grate Carrots & slice Tomatoes, Capsicum, Onion and Lettuce – place each ingredient in a bowl/tupperware container of it’s own ready to be applied to the wraps.
  4. In another bowl/container, mix 3 Tablespoons of Mayonnaise with 1 1/2 Teaspoons of Cajun seasoning.



Heat a large frying pan on low-medium heat and add all oil. When heated, add pre-rolled patties to the pan. Flip each pattie after about 20-30 seconds and then every now and then from here on out. Once patties are a nice golden dark-brown colour, check the inside of the largest one to ensure they’re thoroughly cooked.


Preparing the wraps:

First of all you will need a nice clean, flat surface, your wraps, a teaspoon and your bowl of pre-made Cajun Mayonnaise. Take a wrap, get a teaspoon of Cajun Mayonnaise and spread it on the wrap. Next up; salads – I tend to do mine in the order of Lettuce, Carrot, Onion, Tomato, Capsicum. Follow the salads with 2-3 patties followed by some grated cheese on top. Add desired salt, pepper and condiments then wrap. Use a toothpick to hold the wrap in place until needed.

And, Bob’s your Uncle. Tasty, Healthy Cajun Beef Wraps to feed a whole family, (or just One who’s bulking ;))

If you’re interested in Dead-lifting, this post below is perfect for you. It contains 5 relevant tips you should know before picking up the bar.

These Dead-lift tips will ensure you workout safely and effectively.

Several of our readers have asked us to put together an article regarding what we believe is our favourite product or suggestion for best protein powder for weight loss. Now, this isn’t quite as easy to answer than it is to ask as there are multiple aspects of weight loss one must consider before beginning any regime.

The most important thing to remember before buying into any be-all-or-end-all miracle pill advertised on late night TV is that, marketing is a con. Nothing will work overnight as they make it out. Not a single product or service (except for Lipo Suction) will reduce your body weight significantly in a short period of time.

Now in saying this there are some products out there (more natural than not), that actually help in burning fat mass faster than without using products. Some of these natural wonders include the Acai fruit which we have written about in further detail here, but that isn’t why you are here. We take it you are on the hunt to discover the best protein powder for weight loss.. But before we get right into it, please keep in mind these following points before skim reading ahead!

Main Points: We will base the best weight loss powder decision on the following points to determine its effectiveness and affordability.

Vitamins/Minerals: What nutrients are contained within the supplement which aid in weight loss.

Protein Type(s): What proteins are contained within the supplement which aid in weight loss.

Affordability: What is the price of the product as opposed to others with the same nutritional value.

3 Best Protein Powders For Weight Loss

No. 3 – Shred FX

Price: $49.00 AUD – $69.00 AUD

Purchase Link: Nutrition Warehouse Shred FX

Genetix Nutrition have carefully formulated this product with ingredients specially selected to help send thermogenesis (the body’s natural fat burning process) through the roof! Alertness and cognitive performance may also be enhanced by the caffeine content of this formulation.

Thermo FX also contains ingredients that may assist to maintain normal cholesterol levels and blood sugar controls in healthy people. The formulation also contains ingredients that act as a free radical scavenger and so may help to protect the body from their damaging effects. Thermo FX can also help to maintain or improve general well-being.

Guarana a herb native to the Amazon, and Green tea are both natural sources of caffeine which has been shown to promote thermogenesis (fat burning).

Get the skinny on Shred FX Zero

This is a highly safe and effective product due to a number of ingredients that help increase your mental activity, promote fat loss, act as a vasodilator to increase blood circulation, promotes cardiovascular health; whilst normalising cholesterol and sugar levels. There are a lot of benefits you can get from Shred FX Zero because it doesn’t contain aspartame or sugar so you don’t have to worry about those blood sugar levels.

Some key agents:

  • N-Acetyl L Tyrosine
  • Acetyl L Carnitine
  • Theobroma Cacao Extract
  • Betaine Anhydrous
  • Caffeine Anhydrous
  • Fucoxanthin
  • N-Methyltyramine
  • Green Tea Extract

Key benefits:

  • Improve strength and stamina
  • Maximum performance
  • Zero Sugar

No. 2 – Green Tea X50

Price: $29.95 AUD – $49.95 AUD

Purchase Link: Nutrition Warehouse Green Tea X50

Green Tea X50 is not a protein powder for weight loss, but it still makes it to our list. GreenTeaX50 is a great tasting instant green tea energy drink full of powerful antioxidants which may help stimulate metabolism, assist fat oxidation, and help burn calories by increasing energy expenditure and burning body fat thermogenically.

GreenTeaX50 gives you more energy than energy drinks without the sugar, caffeine or guarana. This product is gluten free & full of vitamins…plus no preservatives or artificial colours or flavours. Each serve packs the antioxidant equivalent of up to 20 cups of regular green tea.

For first timers we suggest you choose this Mixed Fruit box so you can find out which is your favourite! A sachet contains the antioxidant and health benefits of up to 20 cups of regular green tea. Take once a day for good health and twice daily for the antioxidant, detoxing, thermogenic fat burning and weightloss benefits found in up to 40 cups of green tea.

Each box contains 90 sachets which is approximately 1.5 months supply. That’s 30 Satchets each of Raspberry, Tropical & Mango Flavours! Just mix a sachet with 600ml of icy cold water, shake and enjoy!

No. 1 – OxyShred

Price: $59.00 AUD – $86.00 AUD

Purchase Link: Nutrition Warehouse OxyShred

OxyShred is a highly advanced and extremely powerful thermogenic fat burner developed by the gurus over at EHP Labs. The product is designed to kickstart a complex process of super-efficient and enhanced burning of the subcutaneous fat molecules. This breakthrough fat burner was one of the firsts to include an immunity support network of ingredients. This is important as the body experiences substantial physiological and hormonal changes when it speeds up its metabolism and oxidizes fat molecules.

The inside scoop

L-glutamine which, found in muscle cells is the most common amino acid. It is essential for optimal immune system functioning, strength, stamina and recovery.

Vitamin C is essential for the proper functioning and boosting of the immune system. OxyShred is loaded with sufficient amounts of Vitamin C which ensure your body is strong and fit while you shred excess fat.

1, 3, 7 trimethylxanthine (also known as caffeine anhydrous) is a very popular energy supplement which boosts your energy levels whist dieting and assists in additional fat metabolisation. It also boosts muscle strength and endurance. Caffeine from guarana, coffee, or green tea is good. However many people find it less effective than the anhydrous form, which has to boosted performance in clinical studies.

Tyrosine is associated with energy production, stamina and focus without any jittery side effects. The body processes tyrosine as a precursor to producing several important hormones and neurotransmitters, such as epinephrine (adrenaline) and dopamine.

Taurine in combination with 1, 3, 7 trimethylxanthine, increases muscular endurance.

B Vitamins “full spectrum” for energy production.

In developing the product, EHP Labs created a “hyper-lipolysis matrix” based on proprietary ratios and concentrations of the following ingredients:

  • Acetyl L-carnitine
  • African wild mango
  • Chromium picolinate
  • Conjugated linoleic acid
  • Coleus forskohlii
  • Green coffee bean extract
  • Grapefruit seed extract
  • Guggulsterone
  • Higenamine
  • Naringin
  • Octopamine
  • Oleuropein
  • Phenylalanine
  • Raspberry ketones

This is it! You can’t get much more definitive than this. This is for you to digest straight from scientifically formulated sources. Now please remember, you should workout, diet properly and only use these supplement suggestions as a guideline.

additionally - if you're a woman looking for protein powders, check out our post Top 5 Protein Shakes for Women

Being underweight can be unhealthy, unflattering and most of all it can be hard to reverse. But unfortunately, not many people who are underweight know why. I personally couldn’t tell you exactly how many times I have sat in the mirror after a hearty meal of Maccas or KFC, wondering why I couldn’t gain weight. Most underweight people don’t realize it can be due to a fast metabolism that they’re not gaining weight. I was one of those underweight people; you don’t need to be. So lets get right to it and explain the 4 things that matter most when you want to gain weight!

1. Eat More Calories Than Your Body Burns

When you’re trying to gain weight, one of the most crucial steps is eating more calories than your body is burning, as more calories in than out is definitely needed, or else you’ll see no gains. If you’re unsure of just how many calories you need, try using this Calorie Calculator (link) to determine just how many you need (keeping in mind that it is only an estimate , it will not be completely accurate).

If you’re wanting to gain weight fast.. You should opt for consuming 700-1000 calories above that suggested by the calculator. If you’re wanting to gain weight at a regular pace, it’s smart to consume around 300-500 calories more than that suggested by the calculator.

Keep in mind also that you do not need to “count calories” every week for the rest of your life, doing it for the first few weeks would be beneficial but its unnecessary unless you are unable to stick to your diet.

2. Eat Lots of Food High in Protein

Protein is one of our absolute top muscle builders and weight gainers, as muscle is made of protein, and without it most of those extra calories may end up as body fat rather than converting to muscle. Studies show that during periods of overfeeding, a high protein diet causes many of the extra calories which then convert to muscle.

Unfortunately, like all things in life, protein has a downside. It is quite the belly-filler.. Meaning that having a lot of protein in your diet can indirectly cause you to not eat as many meals as you should, and can decrease your hunger and appetite a lot. This can make it VERY hard to get in the necessary amount of calories..

If you’re trying to gain weight, aim for 0.7-1 grams of protein per pound of body weight (1.5 – 2.2 grams of protein per kilogram) – If you have a very high calorie intake, you may require up to 5 g of protein per kg.

meats, fish, eggs, many dairy products, legumes & nuts are all very high in protein.

Protein supplements like Whey [aff link] can also be useful if you struggle to get enough protein in your diet.

3. Eat a Lot of Energy-Dense Foods

With this step, it is very important to eat whole, single ingredient foods as often as possible. The problem with these foods is that they often tend to be more filling than processed junk foods, . Using plenty of spices, sauces and condiments can help with this. The tastier your food is, the easier it is to eat a lot of it.Also, try to emphasize energy-dense foods as much as possible. These are foods that contain many calories relative to their weight.

Often, one of the biggest issues when it comes to dieting is that people are mostly unaware of what each type of food does to the body.. So we’ve composed a list of energy-dense foods that are perfect for gaining weight:

Nuts: Almonds walnuts, macadamia nuts, peanuts , etc.

Dried fruit: Raisins, dates, prunes and others.

High-fat dairy: Whole milk, full-fat yoghurt cheese, cream.

Fats and Oils: Olive Oil and Avocado Oil.

Grains: Whole grains like oats and brown rice,

Meat: Chicken, beef, pork, lamb, etc. Opting for the fatty cuts of meat is beneficial

Tubers: Potatoes, Sweet Potatoes and Yams.

A few extras: Dark Chocolate, avocados, peanut butter, coconut milk, granola, trail mixes.

Many of these foods are very filling, if you find yourself too full to eat more, force some more food in. This will allow your stomach to slowly stretch, to allow room for more food. This results in a weight gain. Bananas, Wheat Biscuits and Sandwiches can be helpful when it comes to force feeding as they don’t require as much chewing as whole foods.

4. Exercise regularly.

Muscle weighs more than fat, meaning it is the healthiest way to gain weight. If you are exercising daily, you are not only gaining muscle weight, but you are burning calories and using up energy, which will increase your appetite daily.

It is important to monitor how much exercise you’re doing though, as you can counteract all your other gaining efforts by simply doing too much exercise and burning more calories than you’re consuming.

In the long run, if you are truly serious about gaining weight you must follow at least half of these steps or else you may get stuck constantly fluctuating between the weight you are and the weight you want to be. It can be super helpful to set yourself a structured meal plan and diet, along with setting yourself small, (bi)monthly goals to achieve in order to keep you motivated and fixated on gaining weight.

So if you want to gain weight…

The conclusion is; keep diligent, don’t make excuses, keep going and don’t look back. Remember the saying the first steps are usually the hardest so don’t be discouraged if you see little progress during the begin beginning of your training and dieting. I struggled with this too until I got to a weight I was comfortable with! Hope it all goes well for you guys, remember to drop some questions or comments below, will always answer on free time!


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