Tag Archives: muscle

Unicorn Crunch Bars

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

Cals – 210 / Fat – 8 / Carbs – 19 / Pro – 20
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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. .
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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.

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@uniconutrition ice cinnamon roll review
210 cal / 6f / 19c / 20p
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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. .
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Overall – 8.5/10 very good bar and enjoyable to eat. Would definitely recommend trying this out

ProSups My Cookies

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@prosupps carrot cake my cookie review – 290 cal / 8f / 36c / 18p .
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First off, the carrot cake aroma with this cookie is spot on 👌 very inviting to say the least. 80g weight of the cookie so it’s a good size. Carrot cake cookie with a glaze on top makes it look very appealing as well. Very very soft texture and good carrot cake flavor but I did find it to kinda die out as you chew and the more you chew it does get a bit grainy unfortunately. Very dense as well. Might have something to do with it. .
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Overall – 7.5/10, still one of the better protein cookies on the market and macro split is very good as far as competition goes but needs a bit of tweaking imo .

Pro Supps MYCOOKIE Delicious Soft Baked Protein Cookie, Carrot Cake, 18g Protein, 7g Sugar, Gluten-Free, No Trans Fat, Healthy On-The-Go Snack, 12ct, Net Wt 2.82 oz

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@prosupps_mycookiered velvet cookie – cals – 290 / Fat – 8 / carbs – 36 / Pro – 18g .
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Visually it’s a very very deep red cookie with a white icing over the top. Very comparable macros in the protein cookie realm of things. Soft cookie as it breaks easy, and chews even easier. Dense texture, and Very subtle flavor that isn’t too strong but definitely is just enough. You get hit with red velvet then finishes with a smooth icing that’s almost makes it feel like it’s a cream cheese icing. Definitely was a fan of this cookie, and I’m not a huge red velvet kinda guy either. .
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Overall – 8/10 , definitely a cookie to pick up and give a shot. Great job by @prosupps

Pro Supps MYCOOKIE Delicious Soft Baked Protein Cookie, Red Velvet Cake, 18g Protein, 7g Sugar, Gluten-Free, No Trans Fat, Healthy On-The-Go Snack, 12ct, Net Wt 2.82oz

Pro Supps MyCookie Soft Baked Protein Variety Pack 2 w/18g of Protein, No Trans Fat, Gluten Free, 12Ct/Box

ProSups My Bar

Pro Supps MYBAR Protein Bar Variety Pack 12-55g Bars

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@prosupps_llc confetti cake crunch –
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220 cal / 10f / 17c / 20p
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Overall slightly higher macros for the size of this bar compared to competitors. 55g bar compared to usually 60-65g. I guess you take a hit in fat for a few saved macros in the carb dept. Visually pretty appealing bar with a white coating drizzled with pink and scattered with spranks. Texture on this is pretty smooth chew with a just a bit of a crunch from the spranks. Finishes smooth in the mouth as well not leaving any graininess behind. Very sweet bar, with a solid birthday cake flavor. I feel the flavor does die just a bit right at the end but overall pretty solid flavor. Overall the bar is pretty satisfying. .
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Overall – 8/10. Enjoyed this one over the PB caramel bar.

Pro Supps MYBAR Delicious Oven Baked Protein Bar (Confetti Cake Crunch), 20g Protein, Only 6g Sugar, Gluten-free, No Trans Fat, Healthy on-the-go Snack. 12 Count, Net WT 1.94 ounces

Pro Supps MYBAR Delicious Oven Baked Protein Bar (Salted Caramel Peanut Crunch), 20g Protein, Only 6g Sugar, Gluten-free, No Trans Fat, Healthy on-the-go Snack. 6 Count, Net WT 1.94 ounces

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@prosupps_llc Salted Caramel Peanut Crunch Review

220 cal / 10f / 17c / 20p
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Overall size is a bit smaller than your usual bar. 55g compared to 65g or so and it definitely feels like it’s smaller, so it’s a bit of a shock to still see 10g of fat, but carbs are relative low at only 17g. Visually very nice looking bar with a peanut filling, chocolate coating, drizzle, and scattered peanuts over the bar.(que higher fat, yet the non peanut bar I got was also 10f). .
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Mainly a peanut butter aroma with a faint hint of caramel. Very soft when biting it the bar and chews pretty good with the peanuts giving just a slight crunch. Overall flavor here lacked in my opinion. It’s like the caramel and the peanut butter are fighting for the top flavor and neither come out on top and it all gets lost. Chocolate flavor? Don’t even mention it. Enjoyable to eat, but definitely wouldn’t seek this bar out over many others. .
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Overall – 7/10 .

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@prosupps_mybar peanut butter paradise bar review –

340 cal / 13f / 33c / 30p
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Hefty bar at 88g which is nice since this is packing 300+ cals. Absolutely delicious peanut butter aroma to this bar from first ripping it open. Peanut butter coated bar with a peanut butter filling and a nougat layer with chocolate drizzle over it all. Appearance definitely is 👌 with this bar. Macro split is similar to your fit crunch or other related soft baked bars. Very very very soft and chewy texture with some peanuts scattered throughout it. Great peanut butter flavor as it’s the definite stand out here. The bar doesn’t leave a film or any grainy bits left behind and finishes smooth. I honestly don’t have much negative to say about this bar. Spot on Pro Sups, well done. .
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Overall – 9.5/10

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@prosupps my bar death by chocolate review-

Cals – 340 / Fat – 13 / Carbs – 33 / Protein – 30

Pro Supps MyBar PRO Protein Bar, Delicious Triple Layered, Soft Oven-Baked, 30g Protein, 4g Sugar, 12 count (Peanute Butter Paradise Flavor)

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88g bar coated in chocolate with a chocolate drizzle and what looks like chocolate pieces on top. Extremely soft and chewy bar that finishes smooth with no aftertaste. Great chocolate flavor without being overly sweet but definitely sweet enough. Inside looks like two layers of maybe a brownie and cake or maybe two types of a brownie 🤷‍♂️ idk but it’s delicious. .
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Overall – 9.5/10
Definitely a bar that you need to try. I absolutely loved this bar and definitely recommend this! Nom nom nom

Pro Supps MyBar PRO Protein Bar, Delicious Triple Layered, Soft Oven-Baked, 30g Protein, 4g Sugar, 12 count (Death By Chocolate Flavor)

Pro Supps MYBAR PRO Triple-Layered Oven Baked Protein Bar (Variety Pack), 30g Protein, Only 4g Sugar, Gluten-Free, No Trans Fat, On-The-Go Protein, 12 ct

Diet To Go! Pre Made Meal Company

 

Diet-to-go-logo“Enjoy your personalized selection of healthy, delicious and ready-to-eat meals,
directly from our chef’s kitchen to your plate.  Rated #1 for taste, our incredible
selection of portion-controlled meals lets you enjoy foods you love, stick to your
plan and reach your goals. We’ll do the work to make sure you always have
something delicious to look forward to.  It’s like having your own personal chef.”

Today I’m very excited to bring you a review from the first meal prep company I have tried/worked with! I have always thought it was a great idea to have well made pre-made meals ready to be heated and consumed similar to those unhealthy frozen TV dinners. Diet To Go comes in and fits the bill perfect.

They not only have one menu, but 3 separate menus. Balance contains well balanced macros and taste without having seafood or vegetarian options. This is the menu I will be reviewing today. They also have a completely vegetarian menu as well as a Diabetic friendly menu as well!

The meals I will be reviewing today are 3 breakfast options, 3 lunch options, and 3 dinner options.

You can find more about DTG at https://diettogo.com/ – right now they have a deal going on for 10% off your first week of orders!

Turkey Burger, Pretzel Roll, Ketchup, Orange & Craisin Salad –

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First thing you think of when you hear Turkey burger is DRY, but not in this case. DTG has brought a good size, moist burger with a nice pretzel bun. The burger itself could use a touch more seasoning, but the burger eats well, and pairs with the pretzel bun very well. Great macro split here for a lunch/dinner.

Veggie & Cheese Omelet with Fire-Roasted Tomatoes

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Absolutely mouth watering smell with this dish. The fire roasted tomatoes really give off such an inviting aroma. Great macros from someone that is following a low carb diet. The omelet was a bit watery and I felt needed some salt and pepper to help make it pop a bit more, but overall not to bad of a dish and plenty of veggies to go with.

Spinach Quesadilla, Black Bean & Mint Salad, Asparagus Spears – 

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What a combination for the bean salad! That was a new one for me, and something I am going to remember! Extremely refreshing, lite, good combo of flavors, but I felt like it was just missing that last little bit of pop to make it outstanding. Quesadilla was great size and loved the flavor combo, but needed to be slightly stronger in flavor.

Macaroni and Cheese, Carrot Coins, Broccoli –

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My nephew was around when I was trying out a few meals and this was definitely his favorite! The little man just couldn’t put the fork down! Big tender shells smothered in a creamy cheese sauce, what’s not to love? Very surprised and pleased at the overall macros and the amount of protein that’s in the dish for it just being mac n cheese. The noodles were cooked perfectly, but I just felt the mac needed a bit more overall flavor increase. Still yummy though.

Chicken Pesto Salad, Whole Wheat Roll –

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I wish I would of got a picture of this! I thought I did, but I couldn’t find it so just trust me on this one when I say that the Pesto salad had great chunks of chicken, creamy, good size portion, good overall flavor, and not to strong of pesto flavor. Absolutely great cold salad. The roll was a touch sweet, but also just a touch dry, but I thought the roll and salad paired well together. This salad would also go great on toasted bread or with crackers!

Egg & Cheese Breakfast Sandwich, Tropical Fruit Salad –

IMG_3179IMG_3273I unfortunately I only got a picture of the fruit salad for this dish. The Egg sammy was a bit small in my opinion and needed more flavor. Overall flavor was a bit bland. The tropical salad on the other hand was delicious. Great mix of all the fruits you would expect to be in a tropical mix.

Breakfast Pizza and Spiced Apples – 

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One of my favorites! Hearty sized serving with good amount of toppings. Great and generous cheese coating. I heated my pizza in the oven which I would highly recommend to make this taste the best. I felt the crust could of gotten crispier, but it was very soft and fluffy texture, so not bad just was expecting something a bit crispier. Overall flavor wasn’t terrible but I thought a bit of Italian seasoning would do wonders here. Apples where delicious and a great pairing, the only issue I found was a few lingering apple cores on a few pieces that made for a bad mouth feel and had to spit it out.

Turkey Picadillo, Brown Rice Pilaf, Apricot Glazed Asparagus –

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This was my favorite dish! Great glaze and nice cook on the asparagus to start. The Turkey also had great flavor, abundant, and a good mix of meat, rice, beans, and extras. I felt this dish also had one of the best macro splits to be had. I would definitely eat this again.

Thai Turkey Tenderloin, Stir Fry Rice, Green Bean Medley –

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The tenderloin had overall good flavor and spice to it. Tomatoes were plump and juicy, and the green beans were cooked well. They still had some of their crunch left to them, which is what I’m looking for. For me the rice had a little to much soy in it, and took over the other flavors inside the rice. I felt everything but the rice could of had a bit more salt to it.

Overall I really enjoyed the content I got from DTG and with a few minor seasonings they are doing a fantastic job at providing a well balanced, well portioned, macro friendly, quick, and convenient meals to people that are looking for an avenue to explore when they are short on time but want to get in quality nutrition.

Here are a few other pages you might like!

Caramel Apple Shooters

Protein Puppy Chow!

No bake Chocolate Banana Oat bars!

The Big 3

No bake Chocolate Banana Oat bars!

Sometimes you just don’t want to turn the oven on. Sometimes you don’t want to have to deal with multiple bowls, utensils, and all the other usual hustle and bustle there is with baking.  I was in that mood today so I decided I would make something no bake and use the freezer instead of the oven. 

In this recipe we are going back to all the great flavor combinations. I put banana, peanut butter, chocolate, honey, and oats all into one dense, chewy, power packed protein treat. IMG_2596

Macros: (per slice, makes 9)

Calories – 311

Fat – 8.7 g

Carbs – 43.2 g

Protein – 18.3 g

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Bar Ingredients:

320g Old Fashion Oats

3 Scoops Muscletech Vanilla Whey

35g Powdered  Peanut Butter

14g Coconut Oil melted

30g Honey

350g Banana (mashed)

Pinch of sea salt (optional)

 Chocolate Layer Ingredients:

22g Chocolate Muscletech Whey 

14g Melted Coconut oil

48g Melted Chocolate Chips

35g Powdered Peant butter

30g-50g Walden Farms 0 cal Chocolate Syrup  

Instructions:

1. In a food processor place in all of your bar ingredients and blend until combined.  

2. Once blended together, pour batter into a 8×8 or 9×9 pan that has been sprayed and lined with parchment paper. Spread evenly. 

3. In a separate bowl combine all of your chocolate topping ingredients and mix. To melt chocolate chips the quick way, just put your oil in a small bowl with them and microwave in short bursts till melted. Some new microwaved even have melt options! 

4. Pour Chocolate topping over the oat layer spreading evenly. 

5. Place in freezer for at least 2 hours, but I waited a good 6 before cracking into mine! 

6. Cut into 9 squares and enjoy! I like them cold right out of the freezer! They are fantastic with some peanut butter spread over them! 

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Here are some things you might need! 

PB2 Powdered Peanut Butter Bundle, 16 oz (Pack of 2)
MuscleTech NitroTech Whey Protein Powder, Whey Isolate and Peptides, Milk Chocolate, 3.97 pounds
MuscleTech NitroTech Whey Protein Powder, Whey Isolate and Peptides, Vanilla, 3.97 Pound (1.80 Kg)
Quaker oats, old fashioned, 2 5 lb. bags, 100+ servings 10-lb
Nestle TOLL HOUSE Milk Chocolate Morsels 11.5 oz. Bag
Viva Naturals Organic Extra Virgin Coconut Oil, 16 Ounce
Pyrex Basics 8.1″ Square (2 quart)
Farberware Nonstick Bakeware 9-Inch Square Cake Pan, Gray

Here are a few other pages you might like!

Double Chocolate Banana Bread

The Big 3

Blueberry Oat Bake

MuscleTech Banana Bliss! 

Check out my latest recipe video! High Protein Pudding! 

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. 

weight-loss-nutrition-plans-specialists-burn-fat-after_nutrition-weight-loss_best-diet-to-lose-weight-fast-eating-easy-ways-fat-nutritional-gain-programs-understanding-loss-medical-re_80

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) 

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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! 

 

 

Grenade Hydro 6 Strawberry

Up for review today:

Grenade Hydro 6 Strawberry!

Grenade Hydra 6, 50% Whey Isolate and 50% Casein. The World’s First Ultra Premium Slow/Fast Protein Blend, Chocolate Charge, 4 Pound   (amazon didn’t have strawberry)

Here are a few other pages you might like!

Legendary Foods Review!Legendary Foods Review!

AI Sports Nutrition Protein Review

Pumpkin and Butternut Squash Pie

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