Oh HECK yes. There is nothing better than a gooey, warm, melty chocolate chip cookie... except one that tastes frickin BOMB and has amazing macros amirite?! And I even made a video demonstration for this one! Enjoy!

DEEP DISH CHOCOLATE CHIP COOKIE
180kcal -- 5F / 19C / 15P

Directions:
1. Melt butter in mixing bowl. Add vanilla extract, vanilla whey, coconut flour, baking powder and stir.
2. Add stevia to taste, applesauce, egg whites, and stir until mixture is completely homogeneous.
3. Pour mixture into sprayed single serve ramekin.
4. Distribute chocolate chips evenly on top of mixture. Mini chocolate chips work best for maximum surface area to hit the taste buds. ;)
5. Bake for 10-20 minutes at 350 degrees and check with a toothpick to see when it's done. I know that is a weird baking time, ovens can vary significantly so I just recommend checking on it frequently between that 10-20 min window. You'll want it just slightly gooey in the middle, but totally baked around the outside. ENJOY your deep dish chocolate chip cookie with NO GUILT! <3

- C

GAME CHANGING RECIPE RIGHT HERE. This recipe is for real--no you are not dreaming. The ENTIRE recipe has 0 carbs, 6 fat, and 29 protein and yields about 22-25 biscuits per recipe. Just as addictive as the real thing, these Red Lobster inspired cheddar biscuits are my new favorite recipe of ALL TIME. It's a similar concept the Angel Food Protein Cake recipe I posted a while back. Whipped egg whites are freaking magical as you will come to find out. These bad boys will easily fit into anyone's macros. Enjoy this perfect high volume high protein delicacy. <3

ZERO CARB RED LOBSTER INSPIRED CHEDDAR BISCUITS
170 kcal -- 6F / 0C / 29P (for ENTIRE recipe)

Directions:
1. Make sure eggs are at room temp. Preheat oven to 350 degrees.
2. Separate egg whites from yolk and place egg whites only in the mixing bowl.
3. Mix egg whites and cream of tartar on highest speed with an electric mixer and whisk attachment for about 2 minutes (I use a kitchen aid stand mixer) until high peaks are formed.
4. Sprinkle stevia, garlic salt, and sea salt on top of the egg whites and GENTLY fold into the egg whites. Do NOT over mix.
5. Using a spoon or small ice cream scooper, scoop 2-3 inch round "biscuits" onto sprayed baking sheets. You should be able to get 22-25 biscuits from this recipe.
6. Sprinkle a little low fat cheddar cheese on top of each biscuit.
7. Place in oven and bake for 10-15 minutes. As ovens heat differently, make sure and check for when biscuits are golden brown in color (as pictured). This is when you know they are ready! Enjoy and feel free to eat all the biscuits without any guilt! :P

- C

Competition Prep Data
Week             Weight (lb)           Waist (in)           Low Macro Days           High Macro Days           Low:High*           Cardio**
0                     136.4                     28                      N/A                                  140P/255C/68F              N/A                      0
1                     135.0                     27.5                   155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT
2                     133.8                     27.5                   155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT
3                     132.85                   27.25                 155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT
3.5                  132.53                   27.25                 155P/130C/38F             140P/220C/48F               4:1                      2x7HIIT
4                     132.8                     27.25                 155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
5                     130.65                   27                      155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT

*Low:High Ratio = Low macro days:High macro days. For example, Week 1 I had a higher macro day every 4 days.
**Cardio = The first number is the times per week. The second number is the amount of intervals. HIIT = high intensity interval training. LISS = Low intensity steady state.
Also, I am posting half-week check in data only if changes were made.

Weight dropped significantly this week. I think the new macros are doing their thing. ;)

- C

Hey guys! I decided to re-format the chart a bit and include half-weeks, only when changes are made. I check in two times a week so there are two opportunities for changes to be made each week.

Competition Prep Data
Week             Weight (lb)           Waist (in)           Low Macro Days           High Macro Days           Low:High*           Cardio**
0                     136.4                     28                      N/A                                  140P/255C/68F              N/A                      0
1                     135.0                     27.5                   155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT
2                     133.8                     27.5                   155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT
3                     132.85                   27.25                 155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT
3.5                  132.53                   27.25                 155P/130C/38F             140P/220C/48F               4:1                      2x7HIIT
4                     132.8                     27.25                 155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT

*Low:High Ratio = Low macro days:High macro days. For example, Week 1 I had a higher macro day every 4 days.
**Cardio = The first number is the times per week. The second number is the amount of intervals. HIIT = high intensity interval training. LISS = Low intensity steady state.
Also, I am posting half-week check in data only if changes were made.

As you can see this past week, I actually gained weight even though my calories were decreased. Talk about a mind F. We'll see what happens this week! :)

- C

Here's a quick weekly update on my stats! Slow and steady! :)

Competition Prep Data
Week             Weight (lb)           Waist (in)           Low Macro Days           High Macro Days           Low:High*           Cardio**
0                     136.4                     28                      N/A                                  140P/255C/68F              N/A                      0
1                     135.0                     27.5                   155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT
2                     133.8                     27.5                   155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT
3                     132.85                   27.25                 155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT

*Low:High Ratio = Low macro days:High macro days. For example, Week 1 I had a higher macro day every 4 days.
**Cardio = The first number is the times per week. The second number is the amount of intervals. HIIT = high intensity interval training. LISS = Low intensity steady state.

I'll continue to update every Thursday! Much love!

- C

Hello friends! As promised, I will be documenting the details of my cut here on the blog every week.  I almost don't want to even say it because I hope you would already know this, but do NOT use my macros as yours. Macros should be based on individual factors that vary significantly from person to person. This just gives you an idea of the changes Dr. Layne Norton is making to elicit fat loss at an appropriate rate for ME. Also, very special thanks to him for so graciously granting me permission to share this with you all. He's the coolest. If you guys are wanting to hire a coach, of course I recommend him above anyone on planet earth and I also recommend checking out AvatarNutrition.com which is basically an automated version of Layne's brainwaves. It's pretty amazing. In fact, I have an account there and it is legitimately (so far) putting me at a very similar place on my cut as Layne himself is! Anyways, without further ado, here are my cut stats.

Competition Prep Data
Week             Weight (lb)           Waist (in)           Low Macro Days           High Macro Days           Low:High*           Cardio**
0                     136.4                     28                      N/A                                  140P/255C/68F              N/A                      0
1                     135.0                     27.5                   155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT
2                     133.8                     27.5                   155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT

*Low:High Ratio = Low macro days:High macro days. For example, Week 1 I had a higher macro day every 4 days.
**Cardio = The first number is the times per week. The second number is the amount of intervals. HIIT = high intensity interval training. LISS = Low intensity steady state.

Let me know if you have any questions! I know this chart is a bit different than my reverse diet charts from long ago, but I felt like this was the most accurate way to format them. Hope you guys have a great week! :)

- C