Tag Archives: muscle

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) 

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! 

 

 

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!

MuscleTech Banana Bliss!

Up for review today :

Muscletech Banana Bliss.

Watch and enjoy! Don’t forget to like, share, and subscribe! 

MuscleTech MT Performance Series Nitro Tech, Banana Bliss, 4 Pound

Here are a few other pages you might like!

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

Maple Glazed Doughnut One Bar Review

High Protein Chocolate Mousse

Quest Hero Bars

 

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! 

Optimum Nutrition Cake bites

PROTEIN CAKE BITES! 

What a time to be alive! Even when I first started eating protein products, they all were pretty similar and lacked flavor. Now days we have bars, cookies, gels, and now cake bites! Yes, you read that right. Protein filled, little disc shaped cake bites. 

Now before you get to excited check out my reivews below before running over to Amazon, GNC, or BB.com to snag 10 boxes.

Optimum Nutrition Cake Bites, Variety Pack
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@optimumnutritionbday cake bite review .
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240cal / 7f / 25c / 20p for 3 bites –
63g total weight so same volume as a protein bar for comparison. White coated vanilla discs with spranks scattered all over. Nice vanilla/bday aroma to these little guys. Soft texture when you bite into it with just a bit of crunch from the sprinkles. Overall consistency was a bit dense for cake, but still good. Get a good bit of sweetness from the frosting that carries it for the whole chew. Definitely a solid little treat by ON here. Much better than their bars that’s for sure. Having it in a little cake bite was a nice of pace as well. 
Overall 8.5/10 
Optimum Nutrition Protein Cake Bites, Whipped Protein Snack Bar, Flavor: Birthday Cake, 12 Count

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@optimumnutrition red velvet cake bites –

230 cal / 7f / 22c / 20 –
First off you get a very artificial vanilla aroma and no ‘red velvet’ smell. Vanilla coating with a red velvet filling. Very very chewy soft texture with the cakes which was nice and not a bit of grainy leftovers. Taste wise all you get here is a vanilla base and unfortunately not a bit of red velvet at all. Usually I think of cream cheese to pair and not a feel of that either. It also left a weird aftertaste as well. If this provided more flavor this would be solid. .
Overall – 5/10 
Macros and texture were nice but the flavor just lacked big time here and didn’t really have anything that stood out.
ON Protein Cake Bites – Whipped Protein Snack Bar – Red Velvet – Box of 12

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@optimumnutritionchocolate dipped cherry cake bites review –
240 cal / 7f / 25 c / 20 p –
First off, decent macros with these bites as they weigh in the same as a regular protein bar so there’s that. Visually unappealing before you cut them open, then it has a nice red color filling. I get a faint cherry aroma and that’s it. Soft chewy texture(but not a ‘cake’ feel. I don’t get a ton of cherry until the very end then a get s big splash of artificial cherry. Chocolate is just barely there. Overall I feel like this bar just gave me way to much artificial flavor during and post chewing and I didn’t enjoy that at all.
Unfortunately overall the cake bites like is a let down. The Bday cake are the only one worth eating. I would of thought that such a big company like @optimumnutrition would be able to compete in the bar market but they’ve struck out with both new endeavors.
Overall – 3/10 
ON Protein Cake Bites – Whipped Protein Snack Bar – Chocolate Dipped Cherry – Box of 12

Here are a few other pages you might like! 

High Protein Chocolate Mousse

MuscleTech 100% Whey Advanced French Vanilla

Walden Farms Top 5!

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

Check out my latest Youtube Video!

 

 

 

Cheesecake 3 Ways, Bday/CnC/Smores

Cheesecake is the theme today! I am such a huge fan of cheesecake. Its rich, creamy, a nice cold treat on a hot summer day, and when made like this low fat and loaded with protein! That combo is a hard one to pass on, and I know I don’t let it pass! Today I have 3 very similar variations of cheesecake that are extremely simple, and quick to make!(well at least until it hits the oven!). Don’t worry if you don’t have everything you need as I’ve provided links to almost all of the ingredients for each recipe to help make this as easy as possible! 

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Birthday Cake (6 servings)

Per slice – 291 Calories / 7.6g fat / 28.6 carb / 21.8 protein

Ingredients:

16 oz Fat Free Cream cheese room temp

10 Birthday Cake Oreo cookies

2 Whole Eggs

57g Muscletech Birthday Cake Protein

120g Non Fat Greek Yogurt

20g Truvia or Granulated Sugar of choice

2 oz Almond milk

1/2 tsp Vanilla extract

1/2 tsp Almond extract

1/4 tsp butter extract

Pinch of salt

Sprinkles to top, optional

MuscleTech Nitro-Tech Protein Powder, Vanilla Birthday Cake, 4 Pound
Oreo Golden Birthday Cake Cookies, Limited Edition 2 Pack
Truvia Baking Blend Natural Sweetener 24 OZ(Pack Of 2)
Watkins All Natural Extract, Pure Almond, 2 Ounce (Packaging may vary)
LorAnn Oils Emulsion, Butter, 4 Ounce
Wilton Excelle Elite 6 x 2-3/4 Inch Springform Pan

Instructions:

Preheat oven to 275 degrees.

Place 7-8 Oreo in the bottom of a 6in spring form pan. Next put your cream cheese into a mixer and beat very well. Next add in your Greek yogurt, whey, and sugar, beat well then scrap down sides. Add in your egg and vanilla and mix just until incorporated. Scrap down sides and add in almond milk, mix. Finally crush one Oreo into the batter and give it a final mix in. Pour your cheesecake batter into your spring form(layered with tin foil) then if desired sprinkle sprinkles over the top. Then set cake into a water bath. Bake in the oven for roughly 1 hour or until its lost most of its giggle. Remove from oven and place on a cooling rack. Also remove the tin foil. Once cheesecake is cool, place into the fridge or freezer until fully set. I like the freezer as it works faster, and sets a bit harder. Minimum 2 hours. Slice into 6 pieces and enjoy!

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Cookies n Creme (6 Servings)

Per slice – 254 Calories / 5g fat / 27.5 carb / 21.5 protein

Ingredients:

16 oz Fat Free Cream cheese room temp

11 Reduced Fat Oreo cookies

2 Whole Eggs

57g Cookies n Creme Protein

120g Non Fat Greek Yogurt

20g Truvia or Granulated Sugar of choice

2 oz Almond milk

1 tsp Vanilla extract

pinch of salt

Oreo Reduced Fat Oreo Cookie, 14.3 -Ounce Packages (Pack of 4) by Oreo
MuscleTech NitroTech Whey Gold, 100% Pure Whey Protein, Whey Isolate and Whey Peptides, Cookies and Cream, 2.5 Pounds

Instructions:

Preheat oven to 275 degrees.

Place 7-8 Oreo in the bottom of a 6in spring form pan. Next put your cream cheese into a mixer and beat very well. Next add in your Greek yogurt, whey, and sugar, beat well then scrap down sides. Add in your egg and vanilla and mix just until incorporated. Scrap down sides and add in almond milk, mix. Finally crush one Oreo into the batter and give it a final mix in. Pour your cheesecake batter into your spring form (layered with tin foil) then crush your last oreo over the top of the batter. Then place cake into a water bath. Bake in the oven for roughly 1 hour or until its lost most of its giggle. Remove from oven and place on a cooling rack. Also remove the tin foil. Once cheesecake is cool, place into the fridge or freezer until fully set. I like the freezer as it works faster, and sets a bit harder. Minimum 2 hours. Slice into 6 pieces and enjoy!

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Smores Cheesecake (6 Servings)

Per Slice: 257 Calrories / 4g fat / 20g carbs / 23g protein

Ingredients:

2.25 svg of graham cracker crumb(12-13 tbsp worth)

5g Cocoa Powder

10g Brown Sugar

50g Greek Yogurt

20g Truvia or other granulated sugar

16 oz Fat Free Cream Cheese room temp

1 Whole Egg

66g NitroTech Toasted Smores

36g Marshmallow Fluff

28g Chocolate Chips(Minis would would great as well)

1 tsp Vanilla

Pinch of salt

Chocolate sauce on top – optional

MuscleTech NitroTech Whey Protein Powder, Whey Isolate and Peptides, Toasted S’mores, 2 Pound
Marshmallow Fluff – 16 oz plastic tub
Walden Farms Calorie Free Chocolate Syrup 24 oz
Honey Maid Graham Cracker Crumbs (13.5-Ounce Box)
Nestle TOLL HOUSE Semi-Sweet Chocolate Mini Morsels 12 oz. Bag

Instructions:

Preheat oven to 275 degrees.

Put the first 4 ingredients in a bowl and mix until incorporated. Place the crust into the bottom of a 6in spring form pan. You can use and size you want just will change thickness of cheesecake. Next, place Cream Cheese in mixer and beat till smooth. Scrap down the sides of your bowl and add in you sugar, greek yogurt, fluff and whey. Mix very well. Repeat scraping. Next add in your egg and vanilla and mix until incorporated. Scrap down the sides of the bowl one last time and give it a final mix. With a spatula add in your chocolate chips and mix. Finally pour your batter into spring form pan(tin foil around the pan. I like a double layer) and then set that pan into a water bath. Bake cheesecake roughly 1 hour or until most of the jiggle is out. Pop out of the oven, take out of the water bath and place on a cooling rack, also removing the tin foil. One cool enough, I like to pop it into the freezer so its sets nice and stiff. Fridge is fine, but will take longer. Let chill until completely set, minimum at least 2 hours. Slice into 6 pieces and enjoy!

Here are a few other pages you might enjoy!

Quest Hero Bars

Nice Cream! Banana Ice Cream 

Triple Threat Peanut Butter Cookie stuffed Buttermilk Muffins

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Here’s my latest video!