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The Big 3

Yes, It’s that simple

In my local town to often I get ask, “Hey Dusty, What’s the secret to weight loss? What do I gotta do to shed some weight?” or something similar. I live in a small town, where health and fitness is a bit behind the normal pace of things I would say. Anyway, if they are a ‘beginner’ which is 90% of the time, I always tell them the same thing. It’s not a new diet pill or the latest crash diet so no quick fix unfortunately, sorry. Water, Protein, Fiber, I say to them. Usually, I get met with, “Well, I drink plenty of water!” which usually after talking we find that they typically don’t drink nearly as much as they think, and that’s not even getting to the other two topics. I have found that before any type of diet begins, pills bought, or crazy workout regiment started, if you simply focus on improving your WATER, PROTEIN, and FIBER intake, you can drastically improve your health and body composition. 

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Water

“Think of water as a nutrient your body needs that is present in liquids, plain water, and foods. All of these are essential daily to replace the large amounts of water lost each day,” – Joan Koelemay, RD.

Now, I know you might be thinking that this is a no brainer, but I will be honest with you, I know more people personally that actually drink very little water. You get busy working, next thing you know 6 hours in and you haven’t had a drop, and many friends I have, especially shift workers will quick reach for a energy drink or coffee to help keep them stimulated verse a water to re hydrate. I’ve gotten more comments about carrying around a gallon jug of water, as it’s the typical bro stereotype, but I will be honest I think they got it right there. The gallon jug gives a not only a visual aid on exactly how much I’ve drank, but also a friendly reminder not to forget to drink some high quality H2O. 

Now, the Food and Nutrition Board recommend  women to get 91 ounces per day and men 125 ounces from all sources — water, other beverages, and foods with a high water content. I think that is a great place to start, but the problem with that is it doesn’t take into account lifestyle or body composition. That number especially goes up if you decide to add exercise into your arsenal as you will be then losing more water throughout the day, and will want to fight off dehydration. Also, don’t wait till you find yourself thirsty, as that can be a good sign that dehydration is setting in. 

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Before we even get into the fantastic diet support water gives, let’s just quick talk the plain ole health benefits it has. Dehydration is easily the first thing that comes to mind with water consumption. Studies have shown that as little as 1-3% mild dehydration can have a impact on energy levels, mood, and brain function. (1) They also show that as little as a 2% reduction can have a negative impact on physical performance. (2)  If you are any kind of laborer, someone that needs  sharp mind to complete work, or need to perform with physical demand you can see how important simple hydration should be. Drinking more water can also help with constipation (3), headaches (4), hangovers (5), and more! 

Water takes up space, plain and simple. So the most basic diet support that water is giving you is a filler. Remember when you were younger and loved any and all the soda you could get? Going to buffets or fast food with refills and slamming 2 glasses before the food got to the table. Next thing you know you’re half way into your Big Mac and realize your stuffed? That’s the power of liquid, so use that to your advantage. There was a 12 week study done were subjects consumed 16 oz of water 30 minutes before 3 meals a day and lost on average 9.5 pounds more compared to the no water pre meal group. (6) That is huge! Simply what that means is consumption of water before eating, should hopefully lead to on average less calories consumed each meal. That reduction of calories in each meal alone will trigger weight loss since the body has now entered a caloric deficit. 

Getting water through food is a fantastic way to increase overall water consumption as well as the majority of high yield water foods are great for you! With nearly 1/3 of our water consumption coming from out diet, fruits and vegetables rank highest as the best options to look into. Cucumbers, lettuce, courgettes, and radishes all come in at 95% water or higher. If you read my other article Eat more Food, Lose more weight! Save calories while dieting! you will also know that those foods are all low macro nutrient foods so you can eat large quantities of those. One study, by researchers at the University of Aberdeen Medical School, found that the natural sugars, proteins, mineral salts and vitamins in water-rich fruits and vegetables means they also supplement the nutrients lost through exercise. (7) 

benefits-of-drinking-water

Protein 

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Chicken, fish, beef, tofu, whey, or it doesn’t matter the source just eat more of it, to a point! The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to: 56 grams per day for the average sedentary man. 46 grams per day for the average sedentary woman. In 2014 a survey found that American men eat an average of 100 grams of protein a day, which is almost twice the recommended daily intake for males. Women eat a bit less – about 70 grams of protein a day, or one and a half time the recommended intake for females. Both of which are higher than the DRI recommended amounts, but is it enough? 

The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes, depending on training. Now the needs of a athlete and just someone trying to improve their diet are slightly different, but protein none the less is still a very important aspect to consider. Protein consumed evenly, spread out over the course of the day sets you up for the best success in muscle growth, but for overall body composition it seems as long as you get your protein numbers for the day you will be fine. In one study done for natural bodybuilders, research showed for active individuals, 1.2-2.2 g/kg is sufficient to allow adaptations from training. These conditions will change depending on levels of body fat, and energy expenditure. (8) 

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It also has been shown that a diet higher in protein can also lead to a better retention to LBM(lean body mass), to build on that the leaner the individual is, the higher the potential requirements for protein. (9) Diets higher in protein have been proven to result in greater weight loss, greater fat loss, and again, preservation of lean body mass. (10) Increased protein is also going to help fight off hunger cravings by increasing levels of satiety inducing hormones while reducing hunger hormones, aka get fuller faster.(11) Heck, even digesting protein burns more calories! TEF or thermic effects of food is the cause of this. The body expends 20-30% more calories digesting protein compared to carbs (5-10%) and fat (1-3%). (12) To build on that, a diet with high protein intake has been shown to burn 80-100 calories more per day. (13)

Consuming adequate amounts of protein not only is good for body composition but is also an important building block for bones, muscles, cartilage, hair, nails, skin, making enzymes, and hormones. It also helps to stabilize blood sugar, reduce brain fog, and  boost energy levels. (14)

Overall increased diet in protein is going to give the body a whole host of benefits from improved energy, better metabolism, and increased satiety. That’s going to help get you moving, losing weight, and help prevent over eating and snacking! 

Some great protein sources would be: 

Meat:

  • Chicken,  lean Beef, Pork, Turkey

Fish

  • Salmon, Shrimp, Tilapia, Sardines, Tuna, 

Eggs 

Dairy

  • Greek  Yogurt, Milk, Cheese

Legumes

  • Chickpeas, Black Beans, Kidney Beans 

Grains

  • Quinoa, Oats, rice bran

Fiber

I think fiber is one of the most overlooked, underrated aspect of nutrition and dieting. Fiber can play a HUGE roll when trying to lose weight. If you are wondering what fiber even is, it’s carbohydrates that cannot be digested. You have Insoluble fiber which act mainly as bulking or binding agents, and soluble fibers can help have an affect on health and metabolism. A recent study showed people who added fiber into their diets and changed nothing else, lost just as much weight as people following a heart healthy, low fat eating plan by the American Heart Association. (15) That study added to a growing body of evidence that people who eat more fiber tend to have healthier body weight.

Thankfully, typically high fiber foods are typically very healthy low calorie foods such as fruits, vegetables, and whole grains. Some high fiber foods to look out for would be:

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Without going into detail, soluble fiber is fantastic for maintaining overall gut health. The gut has good bacteria in it, and supplying it with soluble fiber helps kick in the prebiotic effect which is believed to be very beneficial for health and body weight. (16) (17) We also know when dieting that calories are low and hunger can set in quick! Fiber is going to help aid in fending off those hunger cravings just a bit longer. Fibers with high viscosity have been shown to increase satiety, reduce appetite, and cause weight loss. (18) 

After all of that you’re probably wondering how much fiber you should be eating I bet. The national fiber recommendations are 30-38 grams of fiber for men and 25 grams a day for women. I personally think if you are consuming at least 10 grams of fiber per 1000 calories then you should be fine. If your diet is focusing on micro nutrient rich foods, then you should have no problem hitting those guidelines.

All it takes is small adjustments

As you can see it doesn’t really take much to get yourself on the right path towards your health and fitness goals. Following these 3 steps, and using them as tools can dramatically change your body composition and lifestyle without making you over haul your kitchen, commit to a drastic diet change, or get completely flustered with information that you don’t do anything! These are things you already eat everyday so it’s just focusing on improving the quality and consumption of water, protein, and fiber. Once you master those aspects,  odds of setting yourself up for diet success will be highly improved. 

Here are a few pages you might like!

Eat more Food, Lose more weight! Save calories while dieting!

Walden Farms Top 5!

High Protein Chocolate Mousse

MuscleTech Banana Bliss! 

 

 

Eat more Food, Lose more weight! Save calories while dieting!

Simple steps to cut excess calories that could be stalling progress! 

 

Condiments

Ketchup, Mayo, Ranch, and Pancake syrup are all delicious and absolutely great choices when choosing a condiment, but unfortunately when your trying to cut your calorie intake these little extras can end up costing you hundreds of extra calories a week. Condiments can end up being very sneaky when figuring out calorie intake as they are often forgot about, yet 1 tbsp of untracked mayo could cost you a whopping 100 extra calories! That’s 25g of carbs or 11g of fat that you could be using elsewhere!  I included a few graphics to help you visualize and compare some of the more popular condiments.

calories-in-condiments-hidden-valley-ranch-dressing-kikoman-soy-sauce-21570808 condiment-table

How to cut out some calories:

1. Swap out Cream dressings for liter fair dressings and sauces i.e. ranch, mayo, tartar sauce for Greek yogurt, lite sour cream, or avocado based dressings

2. Look for reduced sugar, low fat, or no fat added options

3. Buy 0 calorie syrups and sauces from companies such as Walden Farms or Skinny Syrups.

4. Incorporate more seasoning into your food to reduce the need for excess condiments

5. Make sure your tracking correctly! Again, 1 tbsp of the right dressing can make a big calorie hit in your daily goal.

6. Make your own homemade dressings! 

Now, you might be saying “Dusty, then what in the heck do I use?!” Well, here are the top 5 most macro friendly condiments to use per 1 tbsp(flavors and brands may vary)

1. Hot Sauce – 1 calorie

2. Salsa – 4 calories

3. Horseradish prepared – 7 calories

4. Soy sauce  reduced-sodium – 8 Calories

5. Yellow Mustard – 9 calories

Ones to watch out for: Honey, Mayo, Tartar Sauce, Whipped Dressings

So, as you can see it can be extremely easy to shed extra calories just by switching what you put on your burger! Say you ate 1 tbsp of mayo a day, and switched that for yellow mustard. In the course of one month, that’s over 2,700 calories you can save! Huge impact in your dieting success and speed of diet! This graphic below just does a good job showing alternatives to potential foods. Now, some might be just as caloric dense, but avocado compared to mayo will have a greater micro nutrient effect on the body, as well I am sure the whole wheat pasta carries more fiber per serving compared to the regular pasta. As we know, more fiber is what’s going to help you keep that feeling of being full.

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Beverages

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A recent study conducted in The American Journal of Clinical Nutrition showed that 37% of daily calorie intake or roughly 400 calories(various on person) comes from the liquid we consume. Now, if you’re dieting, 37% of your daily calories is quite a bit to sacrifice to the liquid diet. Over consumption of calories on beverages is extremely easy to do. Another mindless refill at dinner, the 4 creamer pods you put into your morning coffee, the 2 extra shots of syrup in your Starbucks for that afternoon pick me up all adds up to hundreds of extra unwanted calories.

 As you probably expected some of the worst culprits are full fat, sugar loaded coffee, soda, fruit based drinks and juices, sweet tea’s, and alcohol. Yet, as these two pictures show for comparison, its so easy to make minor adjustments to save yourself literally HUNDREDS if not THOUSANDS of calories a day, week, and month. I know Starbucks and coffee in general is very popular so lets start there. On the left you have a mocha for 400 calories vs a non fat latte on the right for 160 calories. That is a difference of 240 calories!  If you’re like me, you have coffee daily, if not a few times a week, so that’s an extra 750 – 1000 calories or more a week you could be saving! That’s over a pound a month in just switching coffee!

The next one that hits home for me is the soda example. 280 calories in a regular coke or go with the diet route for 0 calories! Yes, that’s right 0 calories! That is literal diet savor right there! Imagine, all of the sudden getting hundreds of extra calories to eat, just because you switched your beverage of choice. Now, I’m not saying these drinks are taboo, but if you’re dieting, and trying to maximize volume for caloric return, then its a route worth going down. One item that is very popular right now are energy drinks. Many of them are loaded with even more sugar than your average soda, yet almost every brand out there has a sugar free version available, so again I recommend checking those out. Monster Zero Orange, and Rockstar are my go to’s.

As far as alcohol containing drinks I would recommend sticking with vodka, rum, whisky, gin, or light beer. If getting with a mixer opt for a diet option.

 

Volume Foods 

This might seem like a easy no brainer but I think people really overlook the power of using low calorie, high volume foods to help fight hunger and help keep you full.  100g of broccoli compared to 100g of Pop tarts are totally different. 100g of broccoli although weighing the same, will give you a much less caloric hit, as well as a bigger edible volume upside. Not to mention all the micro nutrient benefits as well.  This graphic below does a great job showing how much volume you could be eating for the same amount of calories, just distributed better. 

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As you can see from the chart below some of your best options to look into for volume to calorie ratio would be cucumber, romaine, cabbage, summer squash, and radish. Some of the higher calorie vegetables would be sweet potato, corn, peas, carrots, and onions. Now looking at the chart, lettuce at 7.8 cal per 1/2 cup is amazing for that kinda volume. You can eat salads all day long and take up such a small portion of your daily calorie allowance. Pair that with a lean protein, and some low calorie dressing and you’ve got yourself a high volume low calorie meal. Meals like that are fantastic for getting your through to your next meal or I love using them if I am trying to save a bulk of my calories for a dense meal later in the day. Now what makes all of these low calorie foods also important is not only their micro nutrient value, but also the power of fiber. 

If you’re not familiar with fiber, or what it does I will give you a quick run down. 

  • Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it.
  • Helps maintain bowel health.
  • Lowers cholesterol levels. 
  • Helps control blood sugar levels. 
  • Aids in achieving healthy weight.
  • Helps reduce hunger 

Now, all of those are important factors, but the only I want to focus on is the reduction of hunger. When I worked for GNC to often I would have people come into looking for a appetite suppressant. Something to help them curb the hunger so they wouldn’t be snacking in between meals. Now, you would first want to look at what’s making up their meals, but besides that I would try to stress to every customer the importance of fiber in their diet. If you eat a diet primarily based in sugar, your body will burn that very fast, which in result leaves you feeling hungry. Ever wonder why after eating a big salad your full for awhile, but you eat a cupcake and soon after your craving another. 

Other veggies that I would recommend looking into to make staples in the diet would be zucchini, spaghetti squash, and cauliflower. These 3 veggies are fantastic for making noodles with to lower carb count, or additions to recipes for added health, volume, and macro support, and getting creative to mimic those higher caloric foods. Zoats Zucchini Muffins Cauliflower Muffins

 

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Now, sadly fruit is not quite as a miracle food in terms of volume to calorie density. Watermelon, strawberries, cantaloupe, honeydew melon, and raspberries are coming in at your best bet per 1/2 cup servings. Banana, grapes, kiwi, mango, and pear are your most caloric dense per 1/2 cup servings. Dates and raisins are going to be your ‘worst’ options at higher calorie count per 1/4 cup verse 1/2 cup servings for everything else. Now, when I say ‘worst’ I am not saying that it’s a bad food, it’s just the highest calorie option for fruit.

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A couple of other foods worth looking into that are excellent volume foods are, protein fluff, low cal popcorn, rice cakes, low fat ice cream, protein ice creams, cream of wheat, and low carb bread/wraps. 

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Hunger Fillers 

I felt this was a great category to add as it’s extremely handy to have quick tools to have access to that will help you get through to your next meal with little to no calories used up. 

SF Jello 

Water – 0 calories! It might be simple, but water makes a huge difference in hunger! 

Sugar free gum 

0 calorie water flavorings like Mio, Crystal Light, etc. 

Tea 

0 calorie sauces, syrups, jelly, etc from companies like Walden Farm or Skinny Syrups.

Black Coffee

Shirataki Noodles

Protein Choices 

Now, if you’re reading this your most likely trying to lose weight, and maintain some muscle. If that’s the case then we both know that protein is going to play a key role in helping make both of them happen. Now since you have to consume it anyway, it might pay to look at where your sourcing your protein from and see if you can cut some calories. 

Some of your best options for low calorie protein sources are going to be Turkey Breast deli meat, Cod, Mussels, Turkey legs, and chicken breast. Now if you don’t think you will run out and buy mussels or turkey legs, you can also look into pork tenderloin, or eye of round steak. 

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Now some sources that are going to ring in on the higher end of the calorie dense scale would be things like ribs, sausage, bacon, dark meat, deep fried meats, fatty seafood like salmon, and cuts of beef.

Don’t make life harder than it already is

Dieting can be hard. Reduction of calories, hunger pains, HANGRY mood all the time. No one wants to deal with it. You don’t, I don’t, and your friends don’t either. Above, I have laid out simple hacks and guides to easily make small modifications to your diet without making an extreme lifestyle change. These small changes and reduction in calories in various aspects of your diet I guarantee will make HUGE impacts in your dieting success. 

Be sure to check out my latest video talking about some calorie free foods I mentioned! 

Here are a few things I have talk about above! 

Lipton Green Tea, 100 Percent Natural 100 ct
Trident Sugar Free Gum, Spearmint, 18 Count (Pack of 12)
Walden Farms Caramel Syrup/Blueberry Syrup/Strawberry Syrup/Pancake Syrup/Chocolate Syrup – Sweet Syrups 12 oz. x5.
AlphaMind Vitamin Coffee Hazelnut – The Best Light Roast Coffee With Added Vitamins and Minerals
Mio Water Enhancement – Berry Variety (Pack of 4) (Berry Variety)
Jell-O Sugar-Free Gelatin Dessert, Strawberry, 0.60 oz
Miracle Noodle Zero Carb, Gluten Free Shirataki Pasta and Rice, 6 bag Variety Pack, 44 ounces (Includes: 2 Shirataki Angel Hair, 2 Shirataki Rice and 2 Shirataki Fettuccini)

Here are a few other pages you might like!

Easy, Quick, Zucchini Brownies!

Coupons!

Optimum Nutrition Cake bites

Cheesecake 3 Ways, Bday/CnC/Smores 

Walden Farms Top 5!

Today’s post is LONG overdue! If you are trying to cut calories, track macros, or just want to add more volume into your meals then Walden Farms is DEFINITELY worth having in your arsenal of macro friendly hacks. 

I have been using Walden Farm’s products for years now. It all started with buying a bottle of their original Pancake Syrup. After cracking that bottle open and pouring it all over my protein pancakes, that day my life was changed. I can’t even begin to think about the hundreds and hundreds, and most likely even thousands of carbs and calories I have saved by using just the pancake syrup. Not to even mention the numerous amount of other products I use of theirs. Since then I have become such a fan of Walden Farms as a whole. They have a HUGE variety of products of syrups, sauces, mayo, salad dressing, jelly, and more! Guess what, ALL CALORIE FREE! 

WALDEN FARMS 

I decided to put together a quick list of my TOP 5 favorite Walden products. Scroll down for tips on how to use them! 

In no order.

    1. Pancake Syrup
    2. Maple Syrup
    3. Caramel Syrup
    4. Sesame Ginger Dressing
    5. Bleu Cheese Dressing

Walden Farms, Bleu Cheese Dressing, 12 oz (Pack of 2)
Walden Farms – Calorie Free Pancake Syrup – 12 oz X 2
Walden Farms Caramel Syrup, 12 Ounce
NEW – Walden Farms Salad Dressing, Sesame Ginger – 12 fl. oz.
Walden farms Calorie Free Maple Walnut Syrup 12 oz

Tips for using Walden Farms

Pancake Syrup – Works great adding sweetness to a recipe, goes great with fruit, cereal, oatmeal, and even with eggs! 

Maple Syrup – Same Applications as the regular pancake syrup, just with a maple twist! 

Caramel Syrup – I love using this as a drizzle over some of my favorite desserts like ice cream, brownies, cake, pancakes, and so much more!  

Sesame Ginger Dressing – One of my favorite uses with this is stir fry. It works great! Saute your favorite veggies and protein and then add this in! You can also just pour over your side of veggie or add it to a salad! 

Bleu Cheese – Best way to use this, pour it over burgers! Also goes great on chicken, pork, or other protein, salads, and on pizza! 

Here are a few other pages you might like!

FitJoy Raspberry Chocolate Truffle Review

Cheesecake 3 Ways, Bday/CnC/Smores

Quest Hero Bars

Grenade Hydro 6 Strawberry review

Good afternoon! Thank you for checking out this review!

Macros: 135 cal / 3.5 f / 6c / 24g p

Whey Isolate and Casein Blend for a fast and slow release. Great strawberry aroma, but falls short on taste. Slightly pasty and a bit weak on overall flavor, but it does bake well! The freeze dried strawberry pieces put me off to it as well. Check out the video for the whole review!

Donut E-book that was mentioned

Grenade Website! 

If you liked the video please give it a like and share! Feel free to leave any other suggestions as far as reviews go!

Here are a few other pages you might like!

Quest Nutrition Mocha Chocolate Chip

MTS Cookies & Creme Protein Review

Nitrotech Hazelnut Amino Coffee Creamer

Chocolate Cake Truffles

Quest Nutrition Mocha Chocolate Chip

@questnutrition Mocha Chocolate Chip Review
180 cal / 6f / 24c / 20p

Quest Nutrition Protein Bar, Mocha Chocolate Chip, 20g Protein, 4g Net Carbs, 180 Cals, High Protein Bars, Low Carb Bars, Gluten Free, Soy Free, 2.1 oz Bar, 12 Count

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I like the macros off the bat as the last few newer quest bars were coming in at 9g or more. Visually it’s the very common quest base tan, as flavored mocha with chocolate #chunkporn throughout the bar. Slight mocha, coffee aroma to the bar but very hard to smell imo. Typical for quest I heated one half of the bar and left the other room temp. The room temp bar had good chew but I felt the mocha flavor really lacked until the very end of the bite. It also was just a tad bit grainy as well. Heated up bar made for a better texture but still was a bit grainy or pasty. You get just a hint of mocha or coffee overall. When taken with a chunk of chocolate it can almost give a burnt coffee flavor. The more you ate the bar the more the flavor built in your mouth, you got a bit more flavor after eating the Bar. Was nice to see a coffee flavor come to market but I think it needs a bit of work. Decent to munch on but I wouldn’t buy a whole box, and would choose other flavors to this.

Overall – 6/10

What do you guys think? Have you had it? You like it?

Quest Nutrition Protein Bar, Best Seller Variety Pack, 12 Flavors, 20-21g Protein, 4-7g Net Carbs, 170-200 Cals, High Protein Bars, Low Carb Bars, Gluten Free, Soy Free, 2.1 oz Bar, 12 Count

Here are a few other pages you might like!

MTS Cookies & Creme Protein Review

Chocolate Cake Truffles

Pumpkin and Butternut Squash Pie

It’s Okay to Gain Weight

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

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.

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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

Ingredients: 

  • 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! 

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Instructions:

  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!

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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)

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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