Tag Archives: bodybuilding

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 😉

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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.

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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.

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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.

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

Mix

30g Greek yogurt

10G Protein

Splash of Pancake Syrup

Loads more Cinnamon

Touch of vanilla

Then I threw in Fridge till ready to frost.

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

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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!

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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 !

#dustyscalculatedmadness

Do you even salad, bro?

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

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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.

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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.

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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!

Who Doesn’t love Brownies?

Well I sure as hell know that I do, and if you don’t then I am sorry to hear that….. you should probably turn away as I am about to lay down some SIMPLE yet Delicious brownies. untitled

Let’s get started.

I wanted to do a picture at each step but I had pre prepped part of this are slightly was rushed in making it, but I wanted to get something on here for everyone !

Pre heat over to 350, or 400 for a quicker cooking time.

Take 70g of cannelloni beans and grind them up. (make sure you have rinsed and drained them previously.) I just use a coffee grinder, could use a food processor, blender, masher, it doesn’t matter. Get them all mashed up and throw them in a bowl.

Next take 60g Pumpkin Puree, 15g coconut flour, 96g egg whites, 5g coco powder, 1g chocolate extract(I think, it was around 1tsp. I just pour a bit in). 15 chocolate stevia drops, and 1 packet of stevia. Dash of cinnamon, 1 tsp baking powder, and 4g of chocolate sugar free fat free pudding.  Now mix in 1/2 scoop of protein. I usually will do a whole scoop, but I put it in the pan before remembering to add the other half….. haha oh well! Now depending on the protein you use the amount will vary, but use just enough almond milk or milk of choice to mix it all together. I like mine just a bit past a thick paste.

Next take a pan of choice, this time I used a 8×8 sprayed pan lined with parchment paper and sprayed again.  pour and spread mixture around evenly.  Pop those bad boys in the oven at 350 for about 15-20 min again depending on protein, oven, milk added.

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In the mean time take 1 Scoop of protein(usually would be a half, and the other half in the protein but it doesn’t matter. Mix with 2tbsp of nutella, and enough milk of choice to mix into a nice paste. Pop it in the fridge well the brownies finish cooking.

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Use the ole toothpick method to check if they are done. If it comes out clean you are good to go!

Let cool on top of a rack I took mine out of the pan to speed up the cooling phase.

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Well I was waiting for it to cool I made a sweet omelet that had turned out great!

I took 4g Butterscotch sf ff pudding and mixed with 4 egg whites. tossed it in a sprayed heated pan and let cooked for a bit.

Then I threw in 2 crushed up oreos and 7g peanut butter filled chocolate chips.

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Let cook and fold over for maximum melty’ness

Well that is cooking, take your fudgy brownies and throw them on a plate.

Take your frosting out of the fridge and start lathering on your brownies nice and thick.

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I had some fats to kill so I throw some Almond butter (16g) on top making sure to get a bit on each one. 😀

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Cut into 9 pieces and enjoy!

wait….. where is the omelet.

Don’t worry, there it is ! I covered that in some leftover frosting so it melted on nice and good like.

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I hope you enjoy! I tried to keep these very simple, yet awesome! Now, If you don’t have a bunch of fats to burn like me that is okay don’t sweat it. The Nutella is not needed to make the frosting work.

Macros for whole batch without extra peanut butter: 613 calories 16.1g of fat/ 42.2g of carbs/ 49.6g of protein

With extra pb: 707 cals/22.1f/45.2c/56.2p

If you make these and do like them, feel free to tag me on Instagram!

@d_chron

#dustyscalculatedmadness #dcm