Tag Archives: gains

Unicorn Crunch Bars


@uniconutritionVanillaFrosted Brownie crunch bar – ‘soft baked and gluten free’

Cals – 210 / Fat – 8 / Carbs – 19 / Pro – 20
52g bar so slightly smaller than its competitors that are usually low 60’s. Macro split is pretty much the same as all the other bars of this style, and fairly balanced. Overall presentation is nice with a brownie bar coated in white then drizzling of chocolate over that with plenty of noticeable ‘crips’. Bar is very soft in texture with a bit of a chew on it. The vanilla is pretty sweet and honesty does give you a frosting flavor which I quite liked. You get some brownie in it, but I think the brownie layer should have a bit more flavor to it and not so much frosting. Nice bit of crunch in the beginning to satisfy my texture needs as well. .
Overall – 8/10 Definitely enjoyed this bar and I bet it would be even better warmed up just a bit. Definitely grab one of these if your looking for a change up.


@uniconutrition ice cinnamon roll review
210 cal / 6f / 19c / 20p
Slightly smaller bar at 52g but good macro split to accompany it. Visually a very pleasing bar with a cinnamon nougat filling coating in white, then drizzled with cinnamon drizzle. Noticeable crisps throughout the bar to help with texture appeal.
Very soft bar when chewing with a bit of crunch from the crisps. You get a great blast of cinnamon from the get go and finished with a smooth vanilla icing finishing. The bar didn’t leave any unwanted aftertaste or graininess in the mouth. This bar is also gluten free. .
Overall – 8.5/10 very good bar and enjoyable to eat. Would definitely recommend trying this out

Orange Cranberry Muffins With Cream Cheese Frosting




With spring right around the corner I am feeling ready bring in and welcome some lighter flavors. With warmer temps it typically bring in a wide variety of various fruits, vanillas, and other lighter flavor combinations. I had a load of fresh oranges which ended up being today’s inspiration. Working with fresh compared to artificial is almost always better.Got into the kitchen and  whipped up these delicious Orange Cranberry muffins with a cream cheese frosting and toasted walnuts.

Macros per muffin : (makes 8) 

  • Cals – 144 cal 
  • Fat – 2.5g
  • Carbs – 25g
  • Protein 8.5g


Dry Mix :

  • -100g All purpose Flour
  • -20g Vanilla Protein
  • -50g Truvia
  • -3/4tsp Baking powder
  • -1/4tsp Baking soda
  • -1/4tsp Salt 

Wet Mix:

  • -1 whole Egg
  • -122g unsweetened applesauce
  • -3oz fresh OJ
  • -1/2tsp orange rind
  • -14g Canola Oil


  • -5oz FF cream cheese softened
  • -20g vanilla whey
  • -4g truvia
  • -1/2tsp vanilla
  • -3G OJ
  • -1/4tsp orange rind.


  1. Preheat oven to 375 degrees
  2. Sift Dry ingredients together in a medium sized bowl to help ensure even distribution. Set aside
  3. In a medium bowl whisk the egg until combined. Then add in the rest of your wet ingredients and whisk until mixed.
  4. Slowly pour your dry mix into your wet and mix until just combined. 
  5. Place in 20g Cranberries or mix ins of choice and fold in. 
  6. Place batter evenly into a prepared muffin tin. You can either spray with non stick spray or use muffin liners. Either or will work here.
  7. Place in the middle of your oven and bake for roughly 14 minutes. 
  8. Check if done, once toothpick comes out clean remove from the oven and place on a cooling rack. Leave in the tin to cool for 10 minutes then remove and place back on the rack.
  9. Well muffins are cooling, place all of your frosting ingredients into a medium bowl and mix well. 
  10. Now here is where you can do two things. Either just spread frosting on your muffins, or grab out a piping bag and get a little creative with your decorations!
  11. Additional toppings could include toast nuts, orange zest, dried or fresh fruit, and powdered sugar are just a few! 


Here are some things you might need!

MuscleTech Nitro-Tech Performance Series, Vanilla, 2 lbs

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

Wilton Recipe Right Nonstick 12-Cup Regular Muffin Pan

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

Here are a few more pages you might like! 

Chocolate Chip Cranberry Banana Bread

Quest Cereal Bars

Smart Choice Protein Edible Cookie Dough

The Barbell Press Interview

Recently I had the opportunity to get interviewed by Katie of The Barbell Press a online strength and conditioning website about my relationships with food, and how I make them work with my lifestyle.


Give it a read, then head over to The Barbell Press


Original article found here

Yes. It’s true. You can be an athlete AND eat dessert, too.

I caught up with Dustin Chronister, aka The Flexible Baker, to find out how he manages to somehow fit dessert into his daily life without derailing his goals in the gym.  Dustin is the author of an e-book featuring all sorts of delicious, macro-friendly treats. Looking at the pictures of food that he posts on his Facebook page, it almost seems impossible that he is able to enjoy such outrageous desserts while maintaining a fit physique, but he does and he swears you can too:

Me: First of all, Dustin, how often do you eat dessert?

Dustin: I usually will only have a dessert once a day to round out my macros left after dinner. I usually eat very ‘bro’ throughout the day because its just easier with work and saving time – two meals consisting of meats, veggies, and simple carbs every day. I may throw in a protein bar, or fiber bar or something along those lines if I am in need of extra calories. Unfortunately, dessert doesn’t happen at every meal, but I do enjoy it once a day.

Me: So you are a macro counter. That explains the name “The Flexible Baker.” How long have you been tracking macros?

Dustin: I have strictly tracked macros for just over a year, and loosely another few months more.

Me: What do you consider to be the pros and what are the cons of flexible dieting?

Dustin: Some most common “cons” to macros are not being able to enjoy everything you use to at the same time, or nearly as much of something. For example, I use to go out for Wing Wednesday and I would eat 20+ wings! No way would my fat macros allow that now though! That then leads into another problem: Eating out. Maybe new trackers absolutely dread this side of macro counting- not knowing what to order or where to go, so they say, “screw it” and never go out and enjoy themselves. I believe those are some of the biggest cons to macros.

Now, let’s get to the pro’s. For me the pro’s highly out weigh the cons. Macro counting has allowed me to figure out how to fine to tune my nutrition to: A. Fuel my training with proper amounts of food, B. Break me away from that clean eating mindset, and allow me to still eat the foods I love in moderation even when dieting knowing I can and still will hit my goals, C. It really helps you build healthy relationships with food without the idea that foods are “bad” or “unclean,” and D. It allowed me to get very creative with the foods I eat regarding how I prepare them and what I choose to eat. I’m always experimenting in the kitchen, especially with dessert.

Me: I’m sure some people may worry that they can’t fit dessert into their macros (especially women who have low fat for the day). Can you give an idea of what typical macros might be on one of your dessert recipes?

Dustin- That’s the biggest misconception that I hear from people. Women will say, “Oh, I can’t eat what you have. I don’t have the macros that a man has.” Well, one of my protein cakes is 564 calories / 4G fat / 64.4g carbs/ 64g protein for the ENTIRE cake. A  female could definitely make a slice fit into macros for the day, or even eat half the cake! I think people see a picture of dessert and instantly think they can’t enjoy it when in fact they can! My desserts are made with non-traditional substitutes that are macro-friendly. For example, I use applesauce instead of oil in some recipes.

Me: Is that what inspired you to create a macro-friendly cook book? Hearing that people wanted to enjoy your desserts, but didn’t believe they could?

Dustin- Honestly, it was some of my close followers on Instagram who are very active on my posts, as well as a local friend, who suggested that I make one. After I really started to pump out creations, people kept asking me if I would make an ebook. I never had any intentions of making one, but you gotta give the people what they want!

Me: What kinds of desserts are in the book?

Dustin- All sorts! Cookies, a few cakes, brownies, snickerdoodle bars, cheesecakes, and banana bread! I really like the carrot cake myself.

Me: I tried the Snickerdoodle Bars. They were delicious and I couldn’t believe that they were made with mostly protein powders and a few other ingredients. I also loved that the recipe was so easy to follow. I’m a terrible cook, but your instructions were so succinct.

Dustin- I’m glad it was easy for you to follow! They look yummy! (I sent him some pictures).

Me: So, why do you think its important for people to enjoy dessert even when that goes against traditional thinking in terms of health?

Dustin- When you were young and someone told you something was off limits, did it make you want it more? Well at least for me it definitely did. I feel that happens quite often with diets. Someone is too restrictive and then either breaks down and binges to the point of self regret, or they have a planned ‘cheat meal’ where they consume so many unneeded calories, mainly from fat, and that can mess their progress up even more. Adherence is the biggest key to dieting, and I feel enjoying the things you love while dieting will help one adhere to the program.

Me: So finally, I see that you have some recipes up on your website (theflexiblebaker.com). What does the ebook offer that the site doesn’t?

Dustin- Yes I do! Loads of recipes on the site! So the biggest difference is I made recipes in the ebook over and over and over again to perfect them as much as possible and kept the macros as low as possible. Most recipes on the site I will make 1-2 times and share them. I also worked on having a nice variety of flours, methods, and ingredients in the book that not all my recipes share on the site. The cookbook also really breaks down each recipe and gets into detail for every step, as well as a very helpful notes section.

Me: Well, the Snickerdoodle Bars were great and I can’t wait to try the others. Thanks for speaking with me and for sharing the awesome recipes in the ebook. I want to make those Oreo Cheesecake Cupcakes next! Can’t believe they are only 129 calories each!

Dustin- Of course. I’m always happy to help others and to show that people can take control of their eating without restricting and wasting time with yo-yo diets. I would love to be a source of knowledge for people to help them along their journey and I’m  starting to do that through the website and ebook!

Check out Dustin’s e-book for all of his low macro desserts! You can get a copy for only $5.50.

Surviving the booze cruise

Hey everyone!

I thought with New years right around the corner I would give a few pieces of advice when it comes to booze and making it fit into your macros and daily life!!!


So first lets talk about how to track alcohol as I see many are very confused about it.

So, when consuming alcohol it is a empty calorie, yet that does not mean it is just a free drink. We need to account for those calories somewhere….. but where?

Here’s how we will do it.

Lets take your average beer, that has say 150kcals.

Now you can go about this two different ways. Either take it as a fat source, a carb source, or a combo of the two.

So take 150/4= 37.5

or 150/9=16.6

So that 1 150 calorie beer could be either 37.5g of carbs, or 16.6g of fat. That way you are accounting for all of the calories. Be careful just scanning in a bottle of beer, or wine as if they do list carbs they are not accounting for all calories so you will have to manually enter it.

This way, if you already know what you like to drink you can plan ahead and estimate how many grams of carbs/fats you will need to set aside.

Now, what is the most macro friendly Alcoholic Drinks?

Lets Start with Beer. Here are the 10 most commonly found macro friendly beers.

  1. Budweiser Select 55: 55 calories
  2. Beck’s Premier Light: 63 calories
  3. Miller 64: 64 calories
  4. Amstel Light: 95 calories
  5. Anheuser-Busch Light Pale Lager: 95 calories
  6. Michelob Ultra: 95 calories
  7. Natural Light: 95 calories
  8. Miller Light: 96 calories
  9. Heineken Light: 99 calories
  10. Corona Light: 99 calories

and the 10 to look our for

  1. Samuel Adams Boston Lager: 180 calories
  2. Guinness Extra Stout: 176 calories
  3. Sierra Nevada Pale Ale: 176 calories
  4. Pete’s Wicked Ale: 172 calories
  5. Anheuser-Busch Ice Pale Lager: 171 calories
  6. Harpoon IPA: 170 calories
  7. Heineken: 166 calories
  8. Long Trail: 163 calories
  9. Killian’s Irish Red: 162 calories
  10. Molson Ice: 160 calories

Here is a list of some wines, least to most macros for a 6 0z pour

German Spatlese Riesling (Dr. Hermann “H” 2009)110 calories, bottle 495 calories

Slightly Sweet Lambrusco (Lini 910)140 calories, bottle 630 calories

Cabernet Sauvignon from France160 calories, bottle 720 calories

German Auclese Riesling160 calories, bottle 720 calories

Cabernet Sauvignon from California175 calories, bottle 788 calories

California 16% Zinfandel (Bob Biale)190 calories, bottle 855 calories

Australian Shiraz (Mollydooker The Boxer)190 calories, bottle 855 calories

Chateau Y’quem270 calories, bottle 1215 calories (note: standard serving size is only 2oz which is 90 calories)

Ruby Port310 calories, bottle 1395 calories (note: standard serving size is only 2oz which is 103 calories)

Tawny Port320 calories, bottle 1440 calories (note: standard serving size is only 2oz which is 106 calories

And finally your most macro friendly liquor per 1.5oz svg

Vermouth, 64kcal

Coconut Rum, 77kcal

Beefeater Gin, 98kcal

Rye Whiskey 104kcal

Scotch Whiskey, 104kcal

White Rum, 104kcal

Vodka, 104kcal

Cognac, 104kcal

Tequila, 104kcal

I would recommend either drinking these on the rocks, or mixing with a diet soda to save yourself un needed carbs.


Alright, so now that you know how to track booze, what’s the plan of attack?

Well for me, I like to drink on my reefed days so I have that extra cushion but if you happen to not have a reefed day or drinking doesn’t fall on that day here’s the plan.

Can take it a few ways. For me in particular, I will usually either fast for most of the day consuming few calories from fats and carbs and just making sure to hit my protein levels. That way, come drinking time I have made sure to hit my proteins yet gives me quite the cushion for available drinks. For me, that way if tracking gets lost through out the night I can feel better by knowing I gave myself quite the deficit going into the night and I wont worry so much about going over by 1 or 2 drinks. Leaving room in the macros for the day also comes in handy if you fall trap to those late night drunk hunger callings . Most of the time, the food isn’t the healthiest option but having yourself a nice stockpile of macros can make the hit not as bad.

One more thing I like to do is keep water handy with me well I am out drinking. This will help prevent you from a nasty hangover the next day due to dehydration.


I hope some of this will help you tackle your next outing with no problems!