Tag Archives: epic spreads


Hey everyone! Just wanted to update you on all of my available discounts for you!


Code: Dusty – 20% off your first order 

Detour Bar is one of my newest additions to the team but very excited to be a part of the company! They have tons of various bar options and flavors from lower calorie fruit options, to a bit more calorie dense chocolate options! I highly recommend their bars! Check out my review here!




Code: BACHRONSITER – Saves you 10%

Alphamind Coffee was the very first company I chose to partner with. John is doing amazing things, and is such a great person to work with. I cant say enough good things about him and AMVC. Check out my review here 




Code: Dusty – Saves you 10%

I have been using Epic Spreads for at least 2 years now it seems. Patrick the man behind it all is a class act. I’ve had the privilege of being able to meet him, as well as have many fantastic talks about business, life, and everything else. My top flavors are cinnamon, chocolate, and white chocolate peppermint.



Code: the_flexible_baker – Free shipping and box of bars for $23.99



Code: Dusty – Saves 3.59 an order. 


Nice Cream! Banana Ice Cream

You scream, I scream, We all scream, for ICE CREAM!

I love ice cream just as much as the next guy. Heck, I live in the Dairy state(Wisconsin) so I have dairy in my blood. Ice cream is practically my blood type at this point in my life. Now, the issue with this is that I count macros(Flexible Dieting intro here), and I typically run pretty low fat (55-65G) a day so that unfortunately doesn’t leave to much room for a big bowl of full fat ice cream.  Now if this sounds like a similar situation you find yourself in, keep reading….. I got a solution for you.


What I have for you is a easy, delicious, and low fat ice cream option! You can make this gluten free, organic, all natural, dairy free, and all those other no no’s people cant have. 

Macros: Makes 1-2 servings(picture for reference)

  • Calories – 333 
  • Fat – 2.5g
  • Carbs – 67.8g
  • Protein – 17.1g


  • 270g Frozen Ripe Banana(You can freeze at any point depending on taste preference) 
  • .5-1 scoop Muscletech Vanilla Ice Cream Whey 
  • 2.0 oz Milk of choice 
  • Optional ingredients – Flavor Drops, Syrups, Fruit, Chocolate, Peanut butter, and anything else you would flavor ice cream with! 



  1. Freeze your banana(I like to cut it into chunks)
  2. Once froze, place in food processor or blender. Start pulsing until a ice cream looking texture appears. It will get chunky first, then after a bit it will come together.
  3. Once you start to see your banana coming together, add in your protein, milk, and any other flavorings you want. In this particular pictured nice cream, I added in 5 drops of Toffee flavoring.
  4. Blend just a bit longer to bring everything together.
  5. You can choose to eat right away, or I like to put it into a Tupperware container and put it back in the freezer to harden up even more. Every 30 min – 1 hour take it out and stir it to help it freeze evenly.  
  6. Mix in your favorite ice cream toppings, or eat plain!


Such an easy way to enjoy something very similar to ice cream made with such easy, healthy ingredients! Be sure to like and share this recipe! I’m sure it will be a hit come summer! 

Here are a few things you might need!

MuscleTech Premium Gold 100% Whey Protein, Premium Whey Protein Powder, Instantized and Ultra Clean 100% Whey Protein, Vanilla Ice Cream, 2.5 Pounds

Hamilton Beach 10-Cup Food Processor, with Bowl Scraper (70730)

Be sure to follow me on Instagram, Facebook, and Youtube!

Here are a few other pages you might like!

Man Sports Cookie Stuffed Cookie Protein Review

Triple Threat Peanut Butter Cookie stuffed Buttermilk Muffins

Arctic Zero(New Flavors)

Easy Chocolate Chip Banana Cake

Low Fat Pumpkin Cheesecake


Pumpkin is it’s own season am I right? Just because fall is over doesn’t mean you need to leave pumpkin behind. It’s an excellent flavor to mix with cinnamon, chocolate, caramel, or stand alone by itself! Here, I use it to add that extra bit of special to this cheesecake. Rich, dense, and absolutely delicious. This makes for a perfect macro cap, healthy dessert option, or with the macro nutrient split you could even use this as a pre or post workout snack! Who doesn’t want cheesecake gains!? I hope you enjoy! Now, let’s get baking! 

Macros per slice(8): (with crust)

  • Cals – 229
  • Fat – 7g
  • Carbs – 26.6g
  • Protein – 14g


  • 2 8oz packs FF Cream cheese room temp
  • 1 8 oz light cream cheese room temp
  • 4 eggs room temp
  • 100g truvia
  • 50g @muscletech vanilla whey
  • 175g Greek Yogurt
  • 1 can or 420g pumpkin purée
  • 1tbsp cinnamon
  • 1/2tsp nutmeg
  • 1/2tsp salt
  • 1 tsp Vanilla extract


  1. Preheat oven to 330 degrees 
  2. Beat cream cheese till smooth
  3. Add in your eggs, one at a time until mixed.
  4. Next, add in your pumkin and mix well. 
  5. Proceed to add in the rest of your ingredients, one at a time mixing as you go. 
  6. Mix till just incorporated. 
  7. Pour into a sprayed spring form pan. Tap on the counter a few times to get rid of excess air pockets. 
  8. Bake for roughly 50-60 minutes until cheesecake is set, and has just a small wiggle in it. 
  9. Remove from oven and place on a cooling rack for at least 1 hour. 
  10. Place cheesecake in the fridge to finish setting.
    Optional Crust – I wasnt extremely happy with this crust, yet the cheesecake turned out fantastic, so I would say save the extra cals and make it crust less! 
    150g Cinnamon Frosted Flakes, 1oz @waldenfarmsinternational maple, 50g lite butter.
    Smash cereal, combine with melted butter/syrup. Line a prepared baking dish and bake at 350 for 8-10 min. Then pour your cheesecake on top. Then follow from Step 8 on. 


Be sure to follow me on Facebook, Instagram, and Youtube!


Here are a few things you might need! 

MuscleTech Pro Series Premium Gold 100% Whey Powder, Vanilla Ice Cream, 2.5 Pound

Truvia Baking Blend Natural Sweetener 24 OZ(Pack Of 2)

Walden Farms Caramel Syrup Calorie Free

Be sure to tag me in your creations! 

Here are a few other pages you might like!

One Bowl Chocolate Toffee Oat Muffins w/ Caramel

Chike Nutrition Review

Pb Chocolate Chip Vita Fiber Cookie!

Epic Spreads


Cookies and Cream:

14f/10c/6p – creamy and rich, perfect for drizzling when at room temp. Epic was my first cashew/coconut spread but I dig it. I should mention I hate coconut. Nice cookie chunks evenly throughout. Sweet but not to sweet, as the nut butter hits soon after the sweet is over for a good blend. Macros are good for a non marketed ‘protein’ nut butter. Also, the man behind the scenes it’s top notch. Patrick has been a great guy since day one. Always very happy with my experiences with @epicspreads

Tis the season to be festive

Well…… Christmas is right around the corner and all the goodies that come with it are knocking at the door. I had been thinking of doing something involving Gingerbread, so I thought I would whip up some quick cookies.

This is a good base recipe with super low macros. I intend to build on this recipe to make it even better. I have a couple ideas that I will be trying out tonight and will update the new versions if they turn out better.


Until then, give these a try! I apologies about the picture! It is all I had!!!!!! I will be sure to get updated ones asap!


Dry Ingredients:

30g Vanilla Protein

10g Brown Sugar(I used splenda blend)

14g Coconut Flour

1 tsp Ground giner

1/2 tsp cinnamon

1/4tsp all spice


Wet Ingredients:

80g Unsweetended Applesauce

16g Molasses


Step One: Put all dry ingredients in a bowl and mix well. Make sure that everything get combined.

Step Two: Add in Wet Ingredients and mix well.

Step Three: Place cookies on a non stick surface and bake at 350 degrees for 9-11 minutes.

Step Four: Take out of oven and move to a cooling rack.


Boom all done! I was able to get 6 decent sized cookies with this recipe, but you could always go with 3 big ones!

Macros Per 1 cookie: .3g Fat / 7.1 Carbs / 4 Protein


I ate 4 right away 😀

If you make these be sure to let me know!! You can find me here, or on Instagram under @the_flexible_baker !


Happy Holidays Everyone!

Coffee in my Cake cause Drinking it isnt enough


You really cant ever go wrong with a Chocolate Cake. Simple, Delicious, and usually visually appealing as well.


In a Bowl Combine:

50g Pumpkin

45g Self Rising Flour

4g chocolate SF FF Pudding mix

70g Egg Whites

15g Chocolate Protein Powder

5g Coco Powder

6g Honey

5g Psylium Husk

2 tsp Baking Powder

1-2 Tablespoons of Alphamind Coffee ( use the code “RHINE” to save 20% on your entire order)

Pour into Sprayed and Lined Baking dish. Bake at 350 for 25min.

Take Out and let cool.

Well that is baking take another bowl and combine

15g Peanut Butter Protein

12g Pb2

Optional but will add more fat – 1/2 to 1 svg of peanut butter

enough water/milk/syrup to mix into frosting consistency.

Once Cool, I cut in half and throw a cookie in the middle with a bit of frosting to hold it together. Proceed to cover in remaining frosting.

Sprinkle more coffee grounds on top for added look.

Macros for Cake including PB2 but not including my nut butter : 488 Cals / 3.7 fat / 70.4 carb / 42.3 Protein

Macros for 1/4 of the cake : 122 cals / . 9 fat / 17.6 carb / 10.5 protein

Lemme know if you guys like it by commenting here, letting me know on IG by tagging me or using the hashtag #dustyscalculatedmadness !

happy_baker olos xeg

Peanut Buttah vs Chocolate Family reunion

So I ask you,

What goes better. Peanut Butter and Chocolate, or Chocolate and Peanut Butter. Is there a difference? I don’t fucking know, but the two together brings me more happiness than a clearance rack of doughnuts.

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I had a can of beans left in the fridge and I wanted to get them used up. Been awhile since I made brownies, but I was thinking I wanted to give a cake a go, well trying to keep the carbs as low as possible. So, through countless hours SLAVING away in the kitchen I came up with little beauty.


Peanut Butter and Chocolate Explosion Cake


Things you will need for Chocolate Cake:

1/2 svg of chocolate protein(mine was 15g)

6g SF FF chocolate Pudding mix

60g Rinsed and processed cannellini beans into flour

5g Coco

1/8 tsp Baking soda

1 tsp Baking Powder

7 g Coconut Flour

30g Pumpkin Puree

70g Almond Milk*

10g Chocolate Syrup*

Mix above ingredients in a bowl and set to the side

Peanut Butter Cake ingredients:

.75 scoop of peanut butter protein(roughly 23g)

60g rinsed and processed cannellini beans into flour

6g PB2

60g Pumpkin

7g Coconut Flour

1/8th teaspoon Baking soda

1 tsp Baking Powder

60g Almond Milk*

10g Pancake Syrup*

Place batters into Sprayed and Lined Baking dishes and Bake at 375 for roughly 25 min. Chocolate took about 27 min.
Make sure to do the knife or toothpick test to tell if done or not. Once done, take out and leave to cool on a raised surface for 20-30 min


Well Those are Baking we will make the Frosting:

15g Chocolate Protein

5g Coco

6g SF FF Pudding mix

50g Almond Milk *

30g Chocolate Sauce*

Mix together and place in fridge to thicken.

Now a note to add. Items that have a * behind them may need to be adjusted to deal with your specific protein powder or likeness. Less liquid will be much thicker, more liquid will make it a bit more runny.

Now once the cakes have cooled, slice each cake in half. Now you can just layer the cakes, you can use a bit of frosting to help each layer stick, or you can just use a bit of chocolate syrup. I wanted to save all the frosting for the outside so I just spread a bit a chocolate syrup on each layer to help ‘hold’ it. If I wanted to increase the protein content a bit I would most likely add either another half scoop chocolate or pb protein to make more frosting and could place between each layer,,, but for this recipe I skipped it.

Okay, now at this point you should have a 4 layer cake. I did Chocolate layer, then a pb layer, then chocolate, then pb on top. Now take your frosting out of the fridge. Should be pretty thick, so feel free to add a shot of chocolate syrup or a bit of almond milk/water and remix it. Then, begin to cover your beautiful naked cake.

Now if you would like to add the PB Drizzle, just take 6g of PB2, mix with a bit of liquid then pour over the top.

Proceed to top with your favorite toppings if you would like. As soon as this is done, grab a eating utensil(I wont make ya use a fork if you don’t want to) and begin to instantly consume until you are forced to take a breathe.

happy_baker olos xeg

Macros for the Cake are 582 Cals / 6.8g Fat / 64.5g Carb / 65.5g Protein and a HUGE 20g of Fiber.

Macros for 1/4 of Cake : 145.5 cals / 1.7g Fat / 16.1 Carb / 16.3 Protein / 5g of Fiber

I hope you guys Enjoyed this as much as I did!

If you did like it please let me know how it turned out!

Tag me on Instagram under d_chron or just use the hashtag #dustyscalculatedmadness !!!!