Tag Archives: gym

GNC Lemon Meringue Lean Bar

I think GNC definitely had summer flavors in mind when creating this guy. Lemon is a perfect flavor choice in the warm months as it’s usually lite, refreshing, and delicious. Read below to see if GNC was able to get it right!

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@gnclivewell lemon meringue bar review –
170 cal / 6f / 21c / 15p
Decent macro split here with this bar. Protein could be a bit higher but as long as it’s at least 15 I’m usually happy. Very nice lemon smell to this bar, and has a almost fluorescent yellow rice crispy looking bar with a vanilla dipped bottom. Pretty solid lemon flavor here without being to overpowering. You don’t really get any meringue with this bar unfortunately. Really wasn’t sure how they were going to pull that off. It consistency is very similar to a rice crispy or a cereal bar with just a slight dry grainy finish. Every with that said it’s still an enjoyable eat, and if I remember correctly they have a decent price point.
Overall – 6.5/10
GNC Total Lean Lean Bar Lemon Meringue 5 bars

Here are a few other pages you might like! 

Optimum Nutrition Cake bites

High Protein Chocolate Mousse

MuscleTech 100% Whey Advanced French Vanilla

Cheesecake 3 Ways, Bday/CnC/Smores

Check out my latest Youtube video!

Be sure to like, comment, share, and subscribe! 

FitJoy Raspberry Chocolate Truffle Review

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@fitjoynutritionRaspberry chocolate truffle review 
220 cal / 7f / 25c / 20 p
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First thing to mention is the nice split of macros. Honestly roughly 5-8g of fat and 20-30g of carbs and protein is typically what I’m looking for in a bar. Very strong Raspberry aroma here but does has a artificial tinge to it. Bars dipped in chocolate then finished with a chocolate drizzle. Very soft texture to the touch. Soft when bitten in to and no real crunch factor. Few whey crisps but they get lost. Pretty much the only flavor I get in this bar is artificial Raspberry. I don’t have any chocolate flavors on the tongue at all. Trying the chocolate by itself was very meh. Unsweetened and didn’t offer much. Overall for me the artificial Raspberry is a bit to much for me. Takes over everything and lingers in your mouth. .
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Overall 4.5/10. 
IMO the bar is edible is you absolutely need something and your friend says he’s got the hook up(which he clearly doesn’t) and lets you pick between this or @bpi_sports best bars(see previous reviews). .

FitJoy Nutrition Protein Bar, Raspberry Chocolate Truffle, 12 Count

Here are a few other reviews you might like!

Quest Hero Bars

BPI Cupcake and Pretzel Best Bars

MTS Cookies & Creme Protein Review

Chocolate Cake Truffles

Chocolate Cake Truffles

Fancy Fancy anyone? Truffles are such a delicate, delicious, and usually a rare treat. Well, how about truffles you can easily make at home, that’s easy, and healthy! Well, look no further as I have something to satisfy that sweet tooth. The ever so talented Elkie Chiu, or @elkie888 has created these amazing protein truffles! She has a peanut or a cookies and cream version to pick from! 

Be sure to follow Elkie on here Facebook, IG, and Website!

Macros for Peanut Truffle

  • Calories – 69
  • Carbs – 5.1g
  • Fat – 3.6g
  • Protein – 4g

 Cookie and Cream Truffle

  • Calories – 69
  • Carbs – 5.6g
  • Fat – 3.3g
  • Protein – 4.3g

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Ingredients

Bottom Cake Layer

1/2 a chocolate protein cake or approx 5-6 chocolate protein muffins or any mixture of protein cakes you want about approx 200-300g of Cake (this will really depend on the cake you use) Here is a chocolate cake by Elkie or here is a chocolate cake by me

40g Lightest Cream Cheese (3%Fat)

20ml of almond milk

10g Vitafiber syrup can use any syrup

Peanut layer

20g Peanut Flour

10g Coconut Flour

10-20ml almond milk

10g Peanut Butter

 Few drops of liquid sweeter (stevia) optional

Cookie and Cream layer

20g Cookie and Cream protein powder or Vanilla Protein powder

10g Coconut Flour

10-20ml almond milk

1 crushed Oreo

Few drops of liquid sweetener (stevia) optional

Coating

80 sugar free dark chocolate

8g melted coconut oil 

Method

1.Break up the chocolate cake into a large bowl so it resembles breadcrumbs

2. Add the cream cheese and mix it into the cake crumbs

3. Add the syrup , then slowly add the milk until the mixture comes together to form a dough.

4. Divide the dough into smaller pieces, I made 20 mini from my cake mixture. This will depend on how much cake you used and how big/small you want the truffles to be.

5. Roll the divided pieces into balls and place on a lined baking tray in the freezer for 20 minutes.

6. Meanwhile make up your peanut layer , add the ingredients of the peanut layer into a small bowl and slowly add in the milk bit by bit until it comes together into a soft dough. You may not need all the milk or if its too wet add a little more peanut flour to the mixture , You should be able to form a soft dough.

7. Now divide the mixture into about 10 pieces. Repeat the process for the cookies and cream layer but add in the crushed oreo at the end, Also divide mixture into 10 pieces

8. Take the semi frozen cake truffles out of the freezer. Now place your peanut dough onto a piece of cake truffle and shape into a square, repeat for the remaining peanut dough. Do the same for the cookies and cream dough . when you have finished place the truffles back into the freezer for another 20 minutes .

9. Start to melt the chocolate and coconut oil over a water bath, the coconut oil helps thin the chocolate and gives the chocolate coating a nice sheen.
10. Take the semi frozen truffles out of the freezer . Prepare another baking tray with baking paper and coat each truffle with the melted chocolate . I found that it was easier place the truffle on the fork and spoon the chocolate over, that way you don’t end up using too much chocolate all at once as you can shake off the excess gently.

11. Place on baking tray and leave to set in the fridge. You can freeze these truffles or it will keep in the fridge for a week (if it lasts that long lol ) The macros will vary depending on cake used, type of chocolate etc

Here are some things you might need!

Organic Coconut Flour (4 lb) by Anthony’s, Certified Gluten-Free, Non-GMO

MuscleTech Nitro Tech Ripped Whey Protein Isolate Weight Loss Formula, Cookies and Cream, 2 Pounds

Fiberyum Imo Syrup Sweetener, 2.5 Pound, Pre-biotic Fiber Sweetener, Sugar Free

Protein Plus Peanut Flour Gluten Free — 16 oz

SweetLeaf Sweet Drops Liquid Stevia Sweetener, Vanilla Creme, 2 Ounce

Viva Naturals Organic Extra Virgin Coconut Oil, 16 Ounce

Oreo Reduced Fat Oreo Cookie, 14.3 -Ounce Packages (Pack of 4) by Oreo

ChocZero 50% Dark Chocolate, Sugar free, Low Carb. No Sugar Alcohol, No Artificial Sweetener, All Natural, Non-GMO – (3 Bags, 30 Pieces)

MuscleTech NitroTech Whey Protein Powder, Whey Isolate and Peptides, Milk Chocolate, 2 Pound

Here are a few other pages you might like!

It’s Okay to Gain Weight

Pumpkin and Butternut Squash Pie

Nice Cream! Banana Ice Cream

Man Sports Cookie Stuffed Cookie Protein Review

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

It’s Okay to Gain Weight

Exciting news for everyone today! I have the pleasure of welcoming a new guest writer to the site that I hope to have here more than once! Today’s article was written by the talented Ashleigh Hubbard, who’s had tremendous insight with weight gain and weight cuts. I will save a long intro for another post so be on the lookout for that! Please go and check out her own website to find more content by her! 

https://www.ahubnutrition.com/

Follow her at:

ahubbard63k@gmail.com

Ig: @__ashleighmarie

Twitter: @_ashleighHub

Find original posting here

In today’s society, you rarely hear about people wanting or trying to gain weight. Most people are looking to be smaller or weigh less, especially if you’re a female (gender stereotype but mostly true). There are pros and cons that come with weight gain just like anything else, and the cons are mostly just psychological. 

 

Despite social norms, there ARE benefits to weight gain especially in sports of strength such as Olympic Weightlifting or Powerlifting because mass moves mass. Even in the sport of Bodybuilding, gaining weight is essentially for putting on more muscle mass to improve your previous show’s physique. 

Pros:

– getting stronger with newly added muscle mass

– more energy (because you’re eating more)

– probably less irritable if you’re used to constant dieting

– higher hormone regulation

– faster recovery

Cons:

– feeling heaver during bodyweight movements

– psychological stress of being “bigger”

There could probably be some more cons that some people would think of, but those are all issues in themselves rather than actual cons of healthy weight gain.

What is healthy weight gain?

Healthy weight gain to me is done slowly to prevent excess fat mass being added along with muscle mass and other tissue mass. When you gain weight, some of that tissue mass is going to be fat mass. It’s inevitable. If someone tells you they gained 5lbs of pure muscle, that’s scientifically incorrect. I’ve personally gained weight intentionally with the help of a coach, and it was my coach’s goal for me to be gaining .5-1b per week on average. This was slow enough for me to put on the amount that I needed to in a healthy way without gaining too quickly. A heavier male may want to do 1-1.5lb per week if he has more to gain. When I gained, it roughly 10lbs over a period of 4 months. 

Struggles with weight gain:

I can’t finish this post without talking about the psychological struggles of intentional weight gain. If you’re familiar with any sort of dieting, the goal is to get smaller, weigh less, and lose body fat. Weight gain is literally the exact opposite of this. It is really hard, and it was for me personally as well, to see yourself getting bigger on a weekly basis. It’s hard to weigh in daily or 3x per week and see the scale go up. It’s hard feeling like you’re more “blubbery” or “fluffy”. 

 Having a purpose of why you’re gaining the weight will almost always bring you back down to more logistical thinking. When I was gaining weight, I was only doing olympic weightlifting, not CrossFit. I knew I needed to get stronger in certain areas and I knew this weight gain was enhancing my performance, therefore I learned to accept it and be okay with it. Plus, I was getting to eat a LOT of food.. lucky charms every night, woohoo! JK.. but seriously.

 & lastly, no one really gives a rat’s tail about what your bodyweight is. Quite frankly, no one cares about your abs either… except you. I’m speaking to myself here, too, because I struggled with this! At the end of the day, if what you are doing is only enhancing your performance and life, why is it so bad?! Don’t be so hard on yourself. Most people don’t even notice a 5-10lb weight gain on someone else. What they WILL notice is how you treat people, your enhanced performance, your (probably) enhanced mood, and your character. 🙂 

Here are a few other posts you might like!

Nice Cream! Banana Ice Cream

Flexible Dieting Intro

Low Fat Pumpkin Cheesecake

Chike Nutrition Review

Arctic Zero(New Flavors)

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@arcticzero Rocky Road Trip , another new release from the people over at AZ. Thanks again for letting me give it a go. .
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300 cals for this pint. Chocolate base with mini marshmallows and roasted almonds. This pint definitely doesn’t lack mix’in’s. Loads of mallows and almonds in pretty much every bite, specially almonds. I would say my biggest point to work on for this flavor would be just kicking up the chocolate base flavor a bit more. I definitely like the PB flavor over this, but that’s personal preference as I’m not a huge nut in my food guy. .

 

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Peanut Butter Swirl

Vanilla base with swirls of Peanut butter throughout. It does have a similar taste to a PB2 taste, which is to be expected. Also, It’s got some white chips adding in for a bit of a crunch, and honestly I get a bit of a sea Salt taste at the end as well. If you let it sit out for awhile,it gets pretty soft and smooth.
For 300 calories a pint this is definitely something to grab. High up on my list of flavors

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@arcticzero Cherry Chocolate Chunk –
Another pint, another 300 cals. I was very impressed with this flavor. Cherry vanilla base with chunks of chocolate and cherry scattered throughout the pint. Gives you a nice chocolate covered cherry feel without the base being to overpowering of a cherry flavor. Worth mentioning that I don’t like cherry that much yet this was quite good. This one also softened up amazing. If you are a cherry fan then this one is definitely up your alley. .
Great job @arcticzero 👌

Be sure to follow my site, Facebook, Instagram, and Youtube pages to stay up to date with everything!

Here are a few other pages you might like!

Easy Chocolate Chip Banana Cake

Muscletech Birthday Cake Protein Review

Affiliate Content

Low cal Chocolate Chip Zucchini Muffins

 

Flexible Dieting Intro

 

Are you going to be hitting the stage to show off a hard earned physique, hitting the platform to put weeks and weeks of training to the test, or getting ready for a photo shoot to show off that sexy 6 pack you’ve been fighting to achieve? How about a young male/female wanting to improve their overall health and body composition?

Through DM’s, emails, and comments, I get this question quite often actually.  Should I be counting/tracking my macros. Finally, when a good friend of mine and old training partner sent me a message asking me to look over his macros he was thinking about starting for himself after reading a few of my older  articles I felt like now would be a great time to go over what is counting macros or Flexible Dieting,who should use it, when it might be important or ‘the right time to do it’, advantages and disadvantages, and how to incorporate it into life. 

What are Macros?

Macros, simply macro nutrients for short, which are protein, fats, and carbs. They are the bulk of our nutrition and calories. Don’t get them confused with micro nutrients, those are the vitamins and minerals inside of our macro nutrients. They give us daily energy, help us recover from exercise, help body functions, and overall support life. To break it down even more our “Macros” contain calories, or ‘units of energy’. Protein and Carbs typically contain 4 calories per 1 gram, where Fats are a denser at 9 calories per 1 gram.

What is Flexible Dieting?

First off, I don’t want you to look at it as just another ‘diet’. Look at it as a whole new way of eating. More of a nutritional concept vs fad diet.

Flexible Dieting consists of a balance of your macro nutrients (protein, carbs, and fats) as well as typically hitting a fiber goal. Once all of those are in order it leaves food preference, and selection up to each individual. This can be applied whether you are dieting, maintaining, or looking to add some weight onto the body. Simply put, Flexible Dieting is Calories in vs Calories out. You may also see the popular acronym IIFYM. That simply is short for If It Fits Your Macros.

Should I be Flexible Dieting?

Now, this subject really is going to fall into personal preference. I myself have been FD for over 2 years pretty much straight through. I have taken a few small trips where I don’t bring my scale with me, yet I still follow the main practices, just a bit more loose and guesstimated. I originally started counting my macros because I am a competitive power lifter and I wanted to become bigger in my weight class without having to constantly cut, bulk, cut, bulk, etc. It has allowed me to start very close to my weight class, allowed me to increase my metabolism, and minimize fat gain. I did this by taking things very slow, as a rush is not needed. In 2 years, I find myself sitting only 10 lbs heavier than I was when I started, eating hundreds of calories more, and walking around with similar body fat %. So, I think Flexible dieting is fantastic option for someone who is looking to really take charge of either weight gain or weight loss who wants to do it in a precise manner that allows you to track data, and adjust progress. I prefer this style verse the typical eat everything in sight till I gain 20 pounds, then spend the next few months dieting and doing copious amounts of cardio to lose all the fat I just put on my body.

So, Dusty only competitive lifters should count macros? Not at all. Awhile after I started counting, I worked with a family member on Flexible Dieting. I showed them the in’s and out’s of how its done, and why it was important. This particular family member doesn’t exercise, nor has aspirations of being ripped. There only goal was to lose some unwanted pounds. By showing them the value of being aware of portions, how much they should be eating, and the correct amounts they should eat, they were able to make simple lifestyle choices for a HUGE impact on their body composition, and numbers on the scale. I find that Flexible Dieting can actually make a greater impact on people with little to no activity level, that just need help with food. Flexible Dieting really exposes things like underrating protein and fiber, which imo are two very big factors in healthy lifestyles.

I find Flexible Dieting can work for the 20 something gym goer that wants to put on some muscle, or the 60 something just trying to live a healthier life.

Now, Flexible dieting does not need to be followed FOREVER. The beauty of this nutritional concept is that it’s always teaching you. Teaching you correct portions, amounts of protein, fat, and carbs in food, god sources of fiber, and how to balance them all together. You don’t want to have to weigh food for the rest of your life, and you don’t want to be the person that wont have cake at the wedding because it wont fit your macros. It teaches you the most important quality in any sort of diet, and that is BALANCE. As with everything in life there is a time and place. If you are needing to make weight for a meet or show, or need to cut down for a photo shoot then those would be excellent times to count macros to help keep progress moving forward in a track able manner, but if you are away on a honeymoon, or out of town escape, maybe just traveling in general, or out to eat with family(depending on the situation) then there is a time to just ENJOY LIFE. In those instances, I will still focus on eating good amounts of protein and fiber, but I wont worry as much if I happen to get dessert when I normally wouldn’t. You need to have a diet that works for you, and not the other way around. 

Advantages of Flexible Dieting

  • Allows you to know exactly how much food you are taking in
  • Allows you to balance your caloric intake and make adjustments depending on goals and current state
  • Freedom to enjoy more foods well dieting, instead of following a restrictive diet
  • Can get creative with food choices and food timing
  • Precision
  • Routine
  • Learn how your body handles various amounts of foods, and food timing o hit
  • Provides targets or structure to hit each day
  • Optimize body composition
  • Healthy Relationship with food

Disadvantages of Flexible Dieting

  • Hard to weigh everything, or travel with scales
  • Can lose sight of micro nutrients
  • Time consuming
  • Stressful
  • Hard if your device dies
  • Can develop a OCD way of eating

How to make Flexible Dieting work for you.

First question you need to ask yourself is this. Is it the right time for me to start flexible dieting? or Can I reasonably add this into my routine without causing a total life change? I only bring those two questions up as I want to see everyone have complete success with Flexible Dieting. If you have loads of life going on and you are worried that adding one more thing into the equation could send you into stress city then I don’t want you to try it, get overwhelmed and then have a bad taste in your mouth for Flexible Dieting.

I am not one who takes his scale out to eat with him, but if you want you, feel free to give you that extra level of support. Flexible dieting should be made as just one other tool in your arsenal. For example, I recently went traveling out of town. I chose not to bring my scale. Why? One, because I was on food trip and that was the main focus, and two I didn’t want to be bothered by weighing things out, and carrying a scale with me.

Whenever I travel, or go out to eat, or just eat something I might not know the breakdown I always approach it the same way. Protein becomes my focus. Typically when traveling or eating out protein is the lowest macro found, so I always try to either add in extra protein or make sure to bring some protein supplements with me.

With Flexible Dieting and weighing things out for a long time you begin to be able to judge the size and weight of things without actually using the scale. That way when I get a chicken breast brought out to me, I can look at it and make a judgement of how much it might weigh. After that, you can either chose to enjoy yourself and eat what you would like, or knowing things like butters, heavy sauces, pastas, deep fried items, etc can and potentially will have hidden fats and carbs. With your knowledge of Flexible dieting you can navigate a menu and find items that might be high in protein and lower in fat/carbs. Looking for things such as sea food, lean cuts of meat, lots of veggies, little sauces, and separate ingredients.

When eating out or even if its something brought into the house like pizza or a dessert dish, but remember that one meal is not going to make or break your diet. Flexible Dieting I feel does a great job at food association and making you realize that you don’t need to sit down and eat an entire cheesecake in one sitting. Enjoy your piece, track it objectively, and move on with your day.

Last thing I will say about eating out, or just guesstimating in general is I typically will over estimate on carbs/fats and under estimate on protein. The objective is not to get spot on, but to just get close to make an account for what your actually eating.

Hopefully this article helps relay some more information on what IIFYM or Flexible Dieting is, pros and cons, and how to add it into your life. Being able to still go out and enjoy yourself verses restricting foods because they are not labeled “clean” or fit in your diet. I believe you should be able to enjoy anything you want as life is short. I enjoy the fact that Flexible Dieting allows me to enjoy, but doesn’t let me get crazy which I know is unnecessary.

IIFYM and the Chef’s life

Many of us go day to day tracking with no problem. Weigh your chicken, calculate your rice, carefully pouring wine not to spill a drop. Routine sets in and all the sudden you think you have tracking down to a T. Sound familiar?  Seems easy right? What about going out to eat? Do you still par take, do you bring a scale, guesstimate portions, say F it and have a free for all?

I thought it would be fun to turn the tables and give you an insight into the life of a few chef’s that also track macros. Why you say? Well, think about it. A chef might make 1 dish a day, or he might make 100, but the common factor between is that they need to know what it tastes like. Without our sense of taste, as chefs we are running blind in the kitchen. So now you might start to see were tracking calories or macros and working in a kitchen could be hard, and or potentially problematic.

For this article I have teamed up with the great up and coming Chef Dana. Quickly advancing her skills and knowledge in the world of cooking. I really wanted to get a female perspective and side of this as I know macros are far lower for the male counterpart so I wanted readers to be able to relate to both sides of the coin!

 

The Perspective of Chef Dana

 

Hi everyone.

Before I go on with my blog post I would like to first thank Dustin

A little background about me, I live in Toronto and I am currently studying Culinary Management at George Brown College and have been into fitness for about three years right now and half way through my time doing so I started tracking my macros and then moved onto tracking my protein intake and just letting my calories fall through with the rest of my caloric intake.  As a person interested in both fitness and culinary many would question how I manage to balance being around food most of the time while still achieving the goals I want.  After tracking for quite a while it is now easy for me to guesstimate what I ate, however I am of course not going to track every morsel that goes into my mouth for example a bite of veggies or something that I know is low in calories. On the other hand, if I know what I ate is probably calorie dense I then would guesstimate what I ate.

One other thing to add is that there is more of a leeway with the amount of food eat since my time at school is active and as a result I’m increasing my daily NEAT which in turn gives me more calories to eat daily.

Being able to do this as a living has also taught me to have a better relationship with food due to the fact that I am still going where I want when it comes to my fitness goals while at the same time I am doing what I love and that is to cook and eat.

You may wonder what a typical week and day may look like for me both training and diet wise. Training happens four times a week with three falling during the week which means they occur during school days as well. I attend school four times a week and on those days I am pretty active with my steps ranging from 12-16k , with that being said I try to make my training days have higher calories than my non training days and on the days where I don’t train I usually go by feel of hunger and that means I don’t exactly worry about meal timings or how many meals I eat during the day. On the other hand, on days where I do get a gym session and have school I get a full meal in early in the day since my kitchen duty is pretty active and would need that energy in followed by another meal right after class and prior to training I usually get a fast acting carb source such as muffins, bagels etc. 1-2 hours before I start. My post workout meal consists of a regular full meal followed by one last meal before going to bed.

I personally prefer to eat out during weekends unless something happens during the week. When it comes to flexible dieting guesstimating is probably one of the most important thing one should learn because for one not all nutrition facts are exact and sometimes you don’t have any listed. When it comes down to me having to guesstimate something that does not have nutrition facts I just search for something similar to it on my fitness pal. However, if I feel something is off I just eyeball it and over estimate by increasing serving sizes on the entry. I think I struggled to eat out a lot in the past and the more I practiced guesstimating the more I felt comfortable eating out because at the end of the day chefs aren’t weighing out our food for us even if they do provide nutrition facts for us.

Being able to do this as a living has also taught me to have a better relationship with food due to the fact that I am still going where I want when it comes to my fitness goals while at the same time I am doing what I love and that is to cook and eat.

You can follow me on IG @shortcakefitness as well as the blog i have run by @kag1994 and myself www.flexible-aesthetics.blogspot.ca

 

 

The Perspective of Chef Dustin

Thank the lord I am gaining! Macros are high and life is good right? Wrong. I personally actually eat a lower fat diet. Currently I eat 65g of fat per day. Now, with 215p and 460c I need to make sure I have fat spaced out to make that all happen. In cooking you learn early on, specially from my gathering if you are french is that FAT IS FLAVOR. Now I might have 460g carbs but to cook with fat and survive on 65g of fat becomes challenging.

As a chef, you have to taste your food. You NEED to know how your dish is coming along, if it needs more seasonings, texture, and more. Now a small taste here, a small taste there wont make a huge deal, but if you are working a line and doing it over and over for 8-12 hours that mayo or cheese sauce will add up. So how do I approach this?

Well for starters I always say a diet must work for you, not force you to work for it so as a flexible dieter I don’t stress to much over the little stuff. For example if I was cooking in my home kitchen, or even in a professional setting and preparation was slow or limited and tasting was kept to a minimal amount. Those macros or calories I most likely would not account for unless I was getting close to a show or meet and needed every single calorie to count. Now if I was nibbling on cheese, freely tasting spoonfuls vs small tastes, licking spatulas when done with, etc then that’s when calories can and will add up. If I was in a situation were I had been snacking a bit more than I should be, I will typically think about the food I was consuming and the main macro it consists of. Cheese for example, I would track some fat grams separately and put them into my data tracking app. Depending on amounts, and types I might track 2/3 of the macro nutrients such as fats/proteins in the cheese example. I guesstimate the amount because I rarely have a scale handy at the time, or because its small amounts repetitively. From tracking over time I have become very familiar with what a typical serving size of certain foods look like, and with cooking I ‘eye ball’ ingredients all the time so I am use to ‘guessing’ the size/yield of things. Then it is as simple as adding that into the app to account for it. Another thing I always like to do as well, over estimate. Add a few extra grams of fat, and 10-30g carbs, depending on what you can offer just to give yourself some cushion room! After a day in the cushion I might take 20f/70c/10p depending on what I was doing that day. Now that’s a pretty good cushion to work with. Maybe I over estimate, or maybe I under estimate but if you under estimate to often you’ll have excess weight gain and if you track weight you will be able to tell and adjust for a bigger cushion.

Now, I’ve gone over how I would account for macros. Let’s talk about how to set yourself up for success when dealing with unknown macro situations. So, typically on a day where I will be working in a kitchen(these same principles can be applied to events, going out to eat, social outings, etc) I might choose to fast for the morning, or have a voluminous, high protein, high fiber breakfast designed to try and keep me as satisfied as possible as long as possible. Since fat is my lowest macro I always try to keep the fat low if I don’t know what I might encounter that day, so it just helps keep things open. A big missed key as well to remember is STAY HYDRATED. Loads of people eat just because they are bored, or dehydrated. Both of those causes are fixable. That honestly is my simple, straight forward strategy to tackling the day, any event, get together, etc.

Bullet Points –

  • Stay Hydrated
  • Eat High Protein
  • Eat High Fiber
  • Stay Busy
  • Overestimate to create a cushion for error
  • Don’t stress the little things

I hope you enjoy reading into the perspectives of the people responsible for the food you love and enjoy! It is an extremely rare pleasure being able to create something that can cause so much joy and happiness. Sometimes it can be stressful and tests your patience but the outcome is so worth it.

 

Here are a few other pages I think you might like!

Macro Counting Essentials Volume 1

High Protein Smores Pudding

Low Fat Vanilla Maple Pumpkin Spice Bars