God damn Do I love Cinnamon and Themes.

Yes, it is true. I will see a flavor, or an ingredient like in todays example the Cinnamon Combat Crunch Bar and a Left over Cinnamon roll and that will spark the creativity and next thing you know Im scrounging up everything I have in the house that related to cinnamon and I will throw it together and hope for the best.


This is another Improve recipe so unfortunately no step by step, but honestly this is so easy you don’t really need much direction. This also happened to work out nicely cause I didn’t have much left in the fridge (no veggies at all) and had a long day of work ahead of me. Threw together a huge spinach salad(yeah there is that salad again. #doyouevensaladbro) but thought to myself……..hmmm…..I should be a winner and eat more Micros today. Grabbed a bag of frozen veggies, seen 2 dishes I usually cook them in were dirty(usually I wouldn’t care, but had raw pork in one and lots of other dirty dishes in the other, so I played it safe) so I immediately threw those back in the freezer as laziness took over. I just so happen to have couple zucchini in the fridge but didn’t want to take the time to cook em, so that left me with the idea of Zoats for breakfast. A quick easy volume meal that also can hit some good micros, and a whole lotta fiber in one sitting.

So, lets get this cinnamon train rolling.

Get a small to medium sauce pan. Now for me I have a hot pot so at this point Ill start heating up some water so it gets boiling quick, vs waiting for my water to get hot in the pan.

Well my water is heating up I will take either

40g oats or today I used a Quaker Cinnamon Apple Quick oats pack (cause lazy as fuck, and remember theme 😉 )

Throw that in the sauce pan with cinnamon, 1/3 cup of milk(not needed just wanted to chance it up a bit)

and however much zucchini you got. Today mine came to 6.5oz.  You are going to want to get it nice and shredded. I just use a hand Cheese shredder. Does the job like a charm.

Now at this point hopefully your water is boiling, add 2/3c water to your sauce pan (1 cup if no milk was used) and bring that to a boil. Once those fine bubbles have started drop your heat down, and throw in 2 svg egg whites, or more if you need some more protein and continue to cook that up. Now this is wear I will add in some of my flavorings.

I threw in more Cinnamon, Couple splashes of Vanilla, a Packet of Stevia, and a smidge of maple syrup. Mix in thoroughly and continue to cook. Once it has increased in volume a bit and looks like everything is incorporated you are done! Now for the final step and this really doesn’t matter either (whey) pun fully intended, but I will throw in some protein for extra protein value and flavor. Today I mixed in .5scoop @cellucor cinnamon swirl whey right before I took it off the heat. Could add it once you take it off the heat I am not sure it really matters.

Transfer your steamy, scrumptious oats into a serving bowl of choice and if you are feeling like making a flex bowl throw some goodies on it! Today I used a @musclepharm cinnamon combat crunch bar cut into pieces, a left over Pillsbury low fat cinnamon bun, and cinnamon toast crunch cereal. Was going to add in Coconut Sugar as well but I forgot.

Grab your favorite coffee mug, fill it to the brim ( Im using @alphamindcoffee, use “Rhine” to save 20% on your entire order! yes your welcome! ) grab a spoon and dig in!

You can really get creative with this on your flavor combos. Chocolate, peanut butter, chocolate peanut butter, strawberry, banana, really is endless. Goes for toppings as well. Brownies, chocolate chips, fruit, candy, ice cream, whatever you fancy at the time!

Remember if you like feel free to give it a share and don’t forget to tag me in It telling me if you enjoyed it or not! Also so I can see some killer flavor combos! @d_chron on Insta, or just #dustyscalculatedmadness !

Until next time, Eat good and lift heavy folks!

Peanutbutter Banana Bread v1


Hey guys, I thought I would quick throw up a recipe for the banana bread I made the other day. This is the first version, so many more to come. Had to test the waters with a good base, now to experiment with ingredients. Didn’t do it step by step for that exact reason. Lots of fine tuning I would like to do.

I took

1 svg Light and Fluffy Pancake Mix

2.5 egg whites

280g ripe banana

6g Psyllium Husk

68g PB Marshmallow @cellucor whey

Cinnamon and baking powder

1 packet of stevia

Enough Almond milk  to mix.

Bake at 335 F for about 50 min. Take out and let cool on a raised surface. Serve warm, or stick in fridge to serve cold.

Top with your favorite spreads or sauces.


Cut this bad boy into 8 slices.

Macros per slice –  96cals .6g fat / 14.2g of carbs / 8.6g of protein

Macros for whole loaf – 770cals  4.9g of fat / 113.4g of carbs / 68.8g of protein

Now, With this base down things I plan to add or do differently.

I will try coconut flour, and oat flour instead of pancake mix.

I will add in Chocolate or Peanut butter chips into and on top of the mix.

Add in maple syrup or honey for even more sweetness.

Possibly add in pudding mix, or applesauce/pumpkin.

Add in some nut butters

Paired well Nuts n More PB, had a MHP ISO beef shake, and Last but not least Alphamind Coffee. Be sure to check them out and use my code “Rhine” to save 20% off your purchase.

Remember if you like my stuff fee free to check out my IG under @d_chron or #dustyscalculatedmadness. Tag me if you try it!

Cinnamon and Apple, like two peas in a pod…..but not a vegetable……

Oh I try to be clever and witty but that usually doesn’t work out so well. Anywho, I figure I better get my ass on making a recipe for these loafs I have been making as of late since I keep getting harassed for it =]

I’m am going to jump right into it cause I am rushed to get this on. Apologies for a shitty entry but least I got it on here.

Get together

30g Oat flour (blend oats)

20g Coconut Flour

1 scoop of preferred protein I used @cellucor protein

Baking powder

1 packet of stevia

heaps of cinnamon


Next add

1/3 cup Apple Sauce. I am using some homemade stuff

2.5 egg whites

Splash of vanilla and maple flavoring


I decided to add in some Maple Syrup


andddddddd then a bit of almond milk


Make sure batter is well combined then pour enough batter to cover bottom of  prepared baking dish


Pour in 1.5 svg of apple pie filling(no sugar added)


Then pour remaining batter over the rest. Sprinkle with more cinnamon.


Then bake in the over at 350 for roughly 20min then set to cool.


In the mean time for my frosting I took 1 svg Vanilla Marshmallow frosting cause I gotta burn through it and mixed with a half of a scoop of vanilla protein and a bit of maple syrup.


Once cool frost your loaf

Then Feel free to top with what ever you would like! If you want!



Also, I have been playing around and letting mine cool in the fridge and serve it cold, or throw in a container and allow moisture to build up in it. Makes it even better.

Macros for the loaf before frosting,

483 Calories 7.2g of fat, 53.1g of carbs, 44.7g of protein.

Not bad at all. Probably could cut that into 6-8 svgs

I hope you all enjoy! This was an absolute joy to eat. Love this flavor combo.

Remember if you like the recipe feel free to tag me in your creations! IG you can find me at @d_chron or just use the hashtag #dustyscalculatedmadness !!

Simplicity is Beauty. Good Ole M&M Cookies with a Maple Twist.


What is up everybody.

It has been ages since I have made any type of cookie. I had recently picked up a small pouch of Crispy M&M’s and they have been sitting on my shelf. Well last night inspiration hit and I thought to myself Simplicity is beauty. Lets take it back to some basics and do some M&M cookies spiced up with a bit of maple for the down home feeling.

Now I didn’t take step by step pictures cause I wasn’t going to post this as a recipe quite yet but hey why not right?

90g Cannellini  beans

30g Pumpkin Puree

10g Coconut Flour

4g SF FF Vanilla pudding mix

70g Egg Whites

34g Protein(I used #cellucor Chocolate Chip)

10g Homemade Maple Syrup

Splash of Maple flavoring


bit of cinnamon

Baking Powder

If needed 1 packet of sweetener

If needed literally just a splash of milk or water

Toppings of Choice ( Chips, M&ms, nuts, anything! )

First Preheat oven to 350 F.

Then Rinse and drain Beans.

Blend or mash them together, add pumpkin, egg whites, vanilla maple syrup, and maple flavoring mix until combined.

Add in the Protein, Coconut flour, sweetener, cinnamon. Mix again until well combined.

Add in milk, or extra sweetener if needed, I used a bit more syrup and a splash of almond milk.

Take batter and place evenly on a sprayed baking sheet, putting down wax or parchment paper if needed. I have this new oven liner thing that works great and don’t even need to spray it.

Once all the batter is placed I then added some M&M’s to each cookie. You could mix in the batter as well, I just wanted each cookie to have even amounts of goodies.

Pop in the oven for 6-10min. My oven was at 450 right before I put these in so it was very hot, could of shortened by cooking time a bit. Just keep an eye on them.

Once done, Pop out of the oven to let cool for at least 15 min. Pair with something like Ice cream or just eat by themselves! These had a nice Cakey texture to them.

Macros for whole batch : 423 Calories, 6g Fat, 49.7g Carbs, 41.5 Protein

Macros Per Cookie : 62 Kcal, 1g Fat, 7.1g Carbs, 6g Protein.

Not to bad if I say so myself. Macros will drop even more if you were to take out the maple syrup or say waldens farms or something like that, as well as leaving the M&M’s out, but I mean come on…… who wants to do that?

remember if you like the outcome let me know ! If you post the recipe I would love to see it!

Feel Free to Tag me on Instagram d_chron or hashtag #dustyscalculatedmadness #dcm


Cinnamon and Puffins, Puffins and cinnamon. Oh wait, their Blueberry!

Well The feedback I have been getting from these Cinnamon Puffins lately has been crazy! That is right I said Puffins. Protein Muffins my Flexible Dieting people. In the past couple days I have no made these 3 times, each time slightly changing volume of ingredients, and changing up the frosting each time as well. Last two times I have gotten crazy and added blue berries!

Today I will show you how you can make a half batch, or a full batch. You can decide 😉


First let us begin with adding

17g Protein of Choice. I used @cellucor Cinnamon swirl

10g Coconut flour

1 packet Stevia

1 tsp of baking powder ( I gotta be honest I don’t measure)

2 tsp cinnamon (again I don’t measure I just dump in)

4g Vanilla SF FF Pudding mix

Mix that all together.


Then I added

45g Pumpkin Puree (Usually would of been 30 but I wanted to use up what was left)

Couple splashes of vanilla

46g Egg whites

10g @Waldensfarmsinternational Pancake Syrup

Splash of milk…… Literally. Just a splash, don’t do what I usually do and make things to runny.


Throw you batter into either sprayed tin or use these little holders. First time I used these, and I must say I wont be again I don’t think. For one, I lost some of my muffin when getting them out, and two it seemed to make them cook longer.

I then threw in 10g of frozen blueberries. They don’t need to be, its just all I had.

Throw in oven at 350 F for anywhere from 12-20min. I find each time its slightly different depending on protein, and such.



In the meantime for the this version I decided to go with a Greek Yogurt Glaze even tho I am not a huge fan.


30g Greek yogurt

10G Protein

Splash of Pancake Syrup

Loads more Cinnamon

Touch of vanilla

Then I threw in Fridge till ready to frost.


Pop your muffins out of the oven and use the ole toothpick test. Set aside to cool


Frost then enjoy by themselves or with a meal! I had them with 3 shrimp egg rolls, Mac n cheese with veggies and pretzels, and a Cheese stuffed burger with BBQ, bacon, and jalapenos.

Here are two other versions that I have made recently. The first one I also had let sit in the fridge for 4-5 hrs before enjoying and gave them a texture I really enjoyed. The 2nd pic, I chose to add some cinnamon toast crunch as a garnish of sorts.

215 kcals 1.1fat 17.1 carbs 30.2 protein

That is 71.6 cals .36 fat 5.7 carbs 10.06 protein per muffin…. or should I say Puffin. Not to shabby I would say!

Like I said, play with the levels to decrease or increase volume. So many combinations ! Stay tune for some more flavor combos!

If you like what you see and give it a try don’t forget to let me know what you think!

Feel free to tag me in any post ( @d_chron ) on IG or use #dustyscalculatedmadness #dcm so I can see your mad creations!

Now I am off to squat! Have a good day everyone!

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Wait, You arnt on my Instagram?

Hey guys I just wanted to let everyone know that if you want to stay up to date, and see daily food pics make sure to head over to my Instagram and give that a follow as well!

Here are a few treats from the past couple days. Next Post will be Doughnuts and Deadlifts!

View this post on Instagram

I know y'all don't give a shit about my dinner. You just want me for my goodies… 😕😆 Wrapped up my half dozen with the dunkin chips ahoy donut. Kept the theme with @cellucor chocolate chip cookie dough brownies with a @dymatize fudge frosting with a cookie crumble. Just like the donut 😉 mixed butterscotch n chocolate pudding with egg whites n made an omelette stuffed with frosting. Threw the donut In the oven a bit then the pan. Melted the fluff inside but turned it almost into a caramel. 7/10. Also threw Brownie ice cream in the pan. Melted quite a bit so I decided to throw everything on top of the brownies. Now ima throw on some Beethoven and pass out cause I'm working all weekend….. Least I got a donut saved for deads tmrw. 😉 #iifym #teamwag #leangains #leangainsmeals #foodporn #food #carbsafterdark #cellucor #dymatize #flexibledieter #flexibledieting #if #fasting #cookies #donut #nationaldonutday #halfdozen #hotmess #alltheprotein #ifitfits #macros #bodybuilding #powerlifting #icecream

A post shared by Dusty (@the_flexible_baker) on

See all of these, and many more !


Do you even salad, bro?

This post is all about Salad. Rabbit food, the green stuff, my foods food and more.


I think a lot of “Mainly Men” really undervalue the asset that is salad. I love it. It is so versatile and for the love of Christ there are barely any Macros to worry about! I love salads as additions to meals starters and sides. I love taking part of my dinner and throwing it into the salad to give it more flavor. Ill put cheese, eggs, fruit, cottage cheese, tuna, chicken, beans, corn, cheese nips, the additions are endless! Here I have some of last nights Fajita Slow cooker chicken mixed in with 3 cups of shredded lettuce, and half a cup of spinach, some onions, and tomatoes, and a svg of mozzarella cheese.

BUT WAIT! what about dressings! Most are loaded in Fats, or Carbs, or BOTH!!!!!!!!!!!! Well this is what I do.

You have a few choices. My go to is Waldensfarms 0 Cal dressings. They are life savors. Honey Dijon is prolly my fav, but the ranches, and Italian are not to bad either. Don’t want to go with Chemical Farms? No problem.

Mustard can go a long way. Sounds weird right? Well don’t knock it till you have tried it. Plus they make tons of different flavors of mustard so get creative!

Not a mustard fan? Well then, how about some cottage cheese? Usually I can get away with only using half a svg of fat free cottage cheese in my salads, with some pepper and it is enough moisture to cover everything! Mix in a bit of mustard and you are golden.

What about parmesan or Feta Cheeses? Not bad options either.

Lastly, throwing in some meat of some sort can help as well, specially if it is very moist or flavorful like a pulled chicken or something.

Other options you can add in addition or by themselves would be fruit such as apples or strawberries, or eggs. Hard boiled eggs, and if you want to skip the fat, then just egg the whites.

A lot of time I can get away with a half of svg of low fat or fat free cheese. Gives it just enough flavor to take away the salad flavor

Last but not least….. hot sauce, yes I said it. Hot sauce. So many kinds get creative with flavors. I put some roasted garlic salsa and some salsa Verde in this particular salad.


The Volume on this bad boy was awesome with such a low macro hit, getting a bit of fiber, and some good micros. The biggest reason that I will use volume salads is either A. I am fasting but need some substance to hold me over yet saving as many macros as I can, or B. I need some fillers in my meals. I find salads are so great for option A. For example today is a rest day for me, so I want to save all my macros for dinner. Had a small amount of volume oats for bfast, now this big ole salad half way through the day. This should hold me now until I get home and make some dinner and of course some dessert.


I think I may make some pizza, and with it being national Ice cream day, I gotta figure out something to do with that!

Have a good day everyone and don’t forget to eat some Rabbit food!