Tag Archives: Powerlifting

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! 


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

MuscleTech 100% Whey Advanced French Vanilla

Hello everyone! Up for today’s review we have MuscleTech 100% Whey Advanced French Vanilla. Overall a solid protein. It mixes well, good overall nutritional profile, and tastes good! Check out the video for more info!

Calories – 130

Fat – 2g

Carbs – 3g

Protein – 25g


Here are a few other pages you might like!

Quest Nutrition Mocha Chocolate Chip

MTS Cookies & Creme Protein Review

It’s Okay to Gain Weight

Pumpkin and Butternut Squash Pie

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



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


80 sugar free dark chocolate

8g melted coconut oil 


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! 


Follow her at:


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. 


– 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


– 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




@ketobrownie review

Cals – 250 / 17f / 22c / 11p 18fiber to mention. .
Nick reached out to me and asked me to try his new brownie he is working on. Small start up in 10/16. First of, macros for me are hard to work with but for someone that does keto would fit it in I’m sure. I tried it cold at first it has a nice chew to it, but doesn’t really have any flavor to it then leaves a slightly bad aftertaste. Warming it up didn’t help much either. Simple ingredients and the sharp bitterness definitely is coming from the cacao chips I’m pretty sure. Definitely try to support small business, so give the man a follow but overall product needs more. . Keeping it real as always. .
2/10 .

Be sure to follow me on all my platforms to stay up to date with everything!

Facebook, Youtube, Instagram

Here are a few other pages you might like!

Orange Cranberry Muffins With Cream Cheese Frosting

Chike Nutrition Review

Chocolate Chip Cranberry Banana Bread

TFB meets the Camera! Hello Youtube

Well…… it was inevitable. The Flexible Baker is now in front of the camera! Not only am I going to be bringing you more recipes and delicious food in 2017, but now I will be providing you guys with video content! 

What can you expect to see you ask? Everything from step by step recipes, in depth product reviews, informational videos, tips and tricks, some product highlights, and maybe even some lifting! Very new to the world of video and Youtube so bare with me. I am going to do everything I can to rapidly increase the quality of my videos! I would love to even get some clips from trips, and foodie adventures! 

My goal is plain and simple. To step up the information flow, and the quality of content. I want more avenues you guys can use to help get you to your goals! 

To kick start the page I am host a killer giveaway! I packed a drawstring bag filled to the brim with protein bars, protein samples, pre workout samples, coffee, peanut butter, and so much more! Perfect goodie bag for a fitness enthusiast! 

Check the Giveaway video here! 

Rules to Enter:
Like the giveaway video
Subscribe to my page

Want extra entries?
-Comment below the video and tell me your fitness goals for the new year, things you would like to see from the page, or just say hey!
-Follow me on IG, Tag a friend, and let me know you entered!!


Giveaway Video!

Be sure to follow me on all my platforms.
Instagram – @the_flexible_baker
Facebook – The Flexible Baker

Macro Counting Essentials Volume 1

Macro counting, IIFYM, weighing, logging, and everything else related to Flexible Dieting to the untrained eye can be very confusing and definitely overwhelming. I wanted to comprise a list of, what I thought to be, the most important tips I would want to give myself way back, when I first started counting macros for myself.

This list I have comprised is in no particular order, but I have trimmed it off to make it my TOP 10.

1. Scales Without a doubt, you WILL NOT be able to flexible diet without a scale in the beginning. Once you get comfortable in gauging portions, then the scale becomes less necessary. Scales can vary from price, size, weighing options, and more. Scales will range anywhere from 10$  to 300$ and more! In my personal experience you don’t need to drop tons of cash for a decent scale. On the left in green I have the Joseph and Joseph travel scale for 30$ and on the right I have the Pampered Chef scale that runs 41$. I actually have 2 of the black scales as I weight a lot of stuff and I keep one for grams and one for ounces.

2. Tupperware/Hot Serve DishesWe need a place to store all of that delicious food we create don’t we? I cannot recommend enough on getting yourself a vast supply of various sizes and styles of Tupperware and hot serve dishes. Why is this important? Well for one, if you get into meal prepping this will make like so much EASIER! I also love using my containers that are microwave safe, so I can meal prep right into the dishes ill be taking to work with me. Again, the goal is to make life as easy as I can. I will also recommend when purchasing Tupperware, look for ones that are easy to clean, stack/store well, and are universal.


3. Zip Lock BagsThis falls right in line with with Tupperware. At the end of the day it is all about making life easier. These will help with meal prep tremendously, especially with dry ingredients. Ziploc bags help sort items for the week, they help to pre-weigh ingredients, and make a quick storage container. Make sure you always have a box on hand!


4. AccountabilityAccountability I feel can be a huge part of sticking with Flexible Dieting. We not only want to see progress and results, but we also like to hear feedback from other people. Accountability helps keep us on track, focused, and moving in the right direction. Accountability can come in many different forms. Two routes I can recommend, 1. Take progress pictures and daily/weekly weigh ins. Keep comparing to track progress, or 2. Seek out the help of a coach. I have been working with WAG or Working Against Gravity for almost 2 years now and it has been great. Having a coach will not only provide you with guidance, knowledge, and that ultimate factor of accountability. You will strive to work hard so you can send them a great check in every week.


5. Support GroupI cannot stress this step enough. Most people who IIFYM or flexible diet at least from my experience are typically on their own in a local standpoint. I currently do not have anyone in my immediate area that Flexible Diets, and can relate to what I do. Sometimes that will make life hard when trying to eat out with others, cook with others, attend events and more. Flexible dieting can be overwhelming by itself, not having anyone to confide in wont help your situation. Social media has become great for finding friends of similar interests, and IIFYM or flexible dieting falls into that. Ive met many friends online who have grown into great friends, who I now use as a support system. Chris, or The Physique Mechanic has grown to be one of my closest friends, and one of the most important members of my support group.


6. Macro Tracking App – A good Macro-nutrient tracking App ranks up there with having a good scale. I currently use My Fitness Pal (MFP), but I know there are numerous food tracking apps available. Find one that works well with you. Having a reliable tracking app can help in a host of functions. Makes daily tracking easier vs having to pen and paper everything then add it up, as MFP will automatically keep track of your Protein/Fats/Carbs as well as fiber, sodium, and more. They typically have HUGE databases filled with pre entered food, so if you happen to be eating out, cant find a label, or need to guesstimate it will make life a bit easier. You can even make friends on MFP, help track each others progress, and see what others are eating. Helps tie into that support group. The recommendations are not the best, but they will even help you set up a base split for your macro nutrients(protein/fat/carb)

7. Excel – Excel is an excellent program to help track progress. I could recommend tracking daily weight, macros, fiber at least, and once a week take measurements in different areas of the body. I would say chest, stomach, and waist would be the most important, but you could also add in arms and thighs. This gives you a database of your progress. With this spreadsheet I can now track week by week, month by month, and look to see where I might need to make changes in my intake. Th example shown below shows calories per day, proteins, fats, carbs, sugar, and fiber. At the end of the day it falls down to what you think is important. Currently I track calories, fats, proteins, carbs, fiber, daily weight, and weekly measurements.


8. Calculator –Now this might seem a bit obvious of an essential, but I think its a valuable piece of my macro counting arsenal. Now it doesn’t have to be anything expensive or super complicated, just something that is easy to use, read, and store. I personally have a good sized calculator with bigger buttons and a nice big screen. Just makes life easier when I am trying to make a recipe or figure servings and I don’t have to fiddle around punching buttons I don’t want to hit. Now I’m sure your saying, well Dusty what about my cell phone? True, you have a calculator on your phone, but if your trying to make a recipe on MFP, listen to Pandora, charge your phone, text your friends, and watching the video your trying to mimic I find it easier to lessen the load on my phone and use the calculator. This also comes in handy if my hands are full of ‘mess’ and now I will get it on my calculator vs my phone. Calculators have many places in the macro tracking world. Use them to subtract pan weight vs food weight, figure out number of servings or grams per serving for a recipe, and more.


9. Macro CalculatorThis is an essential start to your macro counting journey. You will need to figure out your starting point and get your initial set of macros. Few ways to go about this, 1. Hire a coach and they will do it for you. 2. Use a paid service like Avatar Nutrition, again they will set them for you. 3. http://www.IIFYM.com has a free service where they help you set it up. 4. Lastly you can start very basic and just take your weight x 10-14 based on your activity level, 10 being very sedentary and 14 being very active. That gives you overall calories, then you will just need to decide your macro split between Protein/Fats/Carbs. Each persons split will vary.


10. Macro Friendly CookbooksLast but not least, you will need an arsenal of healthy, easy to follow cookbooks designed for macro cooking. Sometimes converting recipes from standard form can be a bit confusing. Good thing we here at The Flexible Baker HQ got you covered. I am including my first e-book that has 12 delicious dessert recipes varying from muffins, cookies, cakes, brownies, and more! Step by step designed for the macro counter. Stay tuned for the release of my new e-book about to drop! That one will all be about donuts!

E-Book can be found here!