Hey everyone!

I just wanted to get on here and shed a bit of light on why I haven’t been active as of late.

I have been getting many requests for a ebook to come out so I finally caved in and agreed. It would of been a better idea if I knew how to make one ahaha. None the less it Is my mission to figure this out and get it released as fast as possible. With that side that is why I haven’t been posting to much on here especially recipes because I am only making a few over and over to fine out the details and get it book ready. Obviously if I am going to be putting them in a book, I cant be posting them for free on here now can I?

With that being said, I am going to try and shoot for a mid November release. I will be starting to take all the photos and write up ingredient/directions this week and the next. After that it will just be figuring out how to transfer it all into ebook format.

Now until the book is released I am going to try and share other avenues that may interest you. I have just started Layne Nortons new #ph3trainer. Im one week in, and I think I may try and document my progress through out it. I also want to start sharing articles, videos, podcasts, and maybe even my own perspective articles to give a bit more content to the site rather than just recipes…. although I know that’s why you all are really here 😀 If there is anything else you guys would like to see please let me know !!!!

So please bare with me as I am so technological stupid these things take me time. If you are versed in ebook making please feel free to reach out as I will take all the help I can get!

Wait, I forgot ….. Whats Flexible dieting??

I want to start adding in more rants, opinion based articles,  training resources, and more…. but I am not the best writer so bare with me.

I wanted to right up a little something about Flexible Dieting.

Key word…. FLEXIBLE.

What does flexible dieting mean to you?

Well for me, it got me away from labeling foods as ‘bad’ and developing a mental capacity on labeling ‘cheat meals’ If the plan was that great would you have to cheat on it?

It also brought back all of the foods that I enjoy to eat, on a daily basis rather than suffering eating foods I may not like for weeks on weeks to the binge one day on everything and everything I can think of and fit into my mouth.

Now to build on that I see so many people who adapt the flexible lifestyle which is great, but then they allow themselves to fall into some of the same ruts or issues that they faced when ‘clean eating’ or even more issues! I don’t know how many times I’ve seen someone have a meltdown because they cant weigh something, or find nutritional info on it. Continue to pass on social events in fear they may have to eat something they didn’t prepare, fall back into eating only the same foods over and over again because its easy to track. Believe me I have been there! Now grant it, if you enjoy eating a particular food a lot by all means DO IT! I love ice cream, so I eat it almost every day, but what I mean is people will only have chicken breast/broccoli/sweet potato in fear of making something else may be to difficult to track.

We must remember the goal and purpose of flexible dieting. To develop a healthy, maintainable approach to life long healthy eating habits to sustain our current goals at hand.

With the tools and tricks I have learned from flexible dieting I feel that I could venture out and never use a scale again, never track my food again, and still be alright. Making smart decisions and to remember that moderation is key. ANYTHING in excess can be ‘bad’ for you.

With that said, you also need to look at current and future goals and use that to be a base of your decision. For instance if I am trying to diet down for a show, or make weight for a meet it would be very beneficial to be weighing and tracking my food to dial in progress and really be in charge of positive or negative results.

Now on the flip side, if its your off season, if your going on vacation, having kids, whatever it may be that your primary focus may not be making weight, then by all means have a more intuitive style of eating. With that said you still want to be conscious and aware of portions, making sure your eating good micros, hitting fiber, and staying hydrated but after that just enjoy yourself!

Don’t allow a great way of eating take control of your life, so that you don’t continue, or start to develop unhealthy eating trends or habits, and worst case scenario give up on yourself.

Thanks for reading guys and gals, like I said writing, grammar, all that good stuff has never been my strong suit so bare with me as I develop these skills, just like anything else we do.

Always strive to be better than yesterday.


If a smores walked into a cake factory and got alil “Dirty”


As its getting colder I started thinking about campfires……which leads me to food….which leads me to smores of course. Figured it has been awhile since I have don’t anything smores themed, so here we go!


Here is what you will need.

1 scoop (34g for mine) of Smores Protein

5g Coco

92g Liquid Egg Whites

120g Pumpkin

4g Hot Coco Mix

3 Splenda Packets

15g Self Rising Flour

30g Coconut Flour

1.5 tsp baking powder

1/2 tsp baking soda

Milk to mix.

I added just a smidge of 0 cal chocolate sauce

Pre heat Oven to 350

Line and spray down baking dish

Mix everything in a bowl and pour into dish.

Bake for roughly 25-35min. I also had pizza cooking at the same time so the oven got opened multiple times throughout this cooking time.

Well that is Baking in a bowl mix:

30g Chocolate Protein

5g Coco

4g hot Coco mix

Milk/ 0 cal chocolate sauce to mix. Place in fridge.


Once Cake is baked, pop out and place on rack to cool.

Once cool, put it on a plate, take your frosting out and start frosting. (I usually will add a bit more liquid after pulling out of the fridge)

Once Frosted I dusted with 2g of grahm cracker crumbs and 15g of mini marshmallows. Obviously I added more after the fact but doesn’t matter for the recipe.

Macros for Entire Cake with toppings : 638 Cals / 8.8 Fat / 77.4 Carb / 67.2 protein / and a whopping 22.5g of fiber

Macros for 1/4 of the Cake with Toppings: 159 Cals / 2.2 fat / 19.3 carb / 16.7 protein / 5.6g of fiber

Not to Shabby. Let me know if you like this! Tag me on IG if you post it so I can see it! d_chron or hashtag #dustyscalculatedmadness !