Category: Flexible Dieting

Enjoying Food: Snickerdoodle Oatmeal Protein Cookies

11/28/2015

Help Santa make some gainz this Christmas by supplying him with these Snickerdoodle Oatmeal protein cookies! I promise he won't be able to taste the protein. ;) Seriously, these are SO good. I ate all 5 HUGE cookies for breakfast this morning because I am 28 years old and I do what I want. You can too. :P

SNICKERDOODLE OATMEAL PROTEIN COOKIES (makes 5-6 large cookies)
397kcal: 13F/32C/38P (9g Fiber) for entire recipe

Ingredients:
- Any low-cal oatmeal packet (I used OatFit) or 25g oats
- 34g vanilla whey (I used MTS brand)
- 14g coconut flour
- 1/2 tsp baking powder
- 1 egg
- 1 tsp cinnamon
- 60g cashew or almond milk
- stevia to taste

Directions:
1. Preheat oven to 350 degrees.
2. Mix all ingredients in a bowl.
4. Spray cookie sheet with pam and use a spoon to scoop dough into 5-6 cookies on cookie sheet.
5. Bake for 8-10 minutes, then check every 3 minutes until cookies are golden brown and ready to eat!

Enjoy and feel free to eat preworkout, for breakfast, or dessert! Be a rebel without messing up your macros. ;)

17 Comments

Enjoying Food: Creamy Chipotle Avocado Chicken Salad

3/25/2015

12 Comments

This is my new favorite recipe. Hands down. It's fresh, crunchy, creamy, avocado-ey, and just the right amount of spicy! It's a perfect springtime/summer macro-friendly chicken salad recipe made of just 5 simple ingredients! Have fun tricking your taste buds! <3

CREAMY CHIPOTLE AVOCADO CHICKEN SALAD
204kcal -- 4F / 9C / 33P

Ingredients:
- 85g broccoli slaw
- 5.5 oz grilled chicken breast
- Ms. Dash southwest chipotle seasoning blend
- 30g Bolthouse Farms cilantro avocado yogurt dressing
- 30g salsa
- lime juice, garlic salt, 0 cal spray butter (optional)

Directions:
1. Spray a pan with some pam and place on stovetop w/ medium heat.
2. Place broccoli slaw into pan and add Ms. Dash southwest chipotle seasoning blend. Once slaw has cooked for about a minute add the COOKED/grilled chicken to heat it up. Add any other optional spices you'd like (I like garlic salt, 0 cal butter spray, and a little lime juice).
3. Let cook until all is heated and broccoli slaw is still a bit crunchy but not totally "raw" tasting. Add Bolthouse dressing and let heat for about 1 minute.
4. Place contents of pan into a bowl, add salsa on top, and ENJOY!

- C

12 Comments

Weighing in After 3 Month Scale Break

3/20/2015

4 Comments

Hey guys! I'm about to get vulnerable up in here... because why even have a blog if I don't keep it totally real? So yeah. As you may have read in previous posts, for the past three months of my lean bulk I did not use a scale. Once I saw 118 on the scale mid-December, it started messing with my head bigtime. I had an overwhelming urge to lower calories and revert back to my old eating disordered ways. So I said F the scale because Logic>Crazy. I was at a caloric surplus for about 9 months and as of last week, I am now CUTTING. In case you are wondering, cutting in a nutshell = lowering calories in the form of carbs/fat (keeping protein high) and adding more cardio to establish a caloric deficit aiming to lose about 1-2 lb/week. You still lift heavy and hard to retain as much muscle as possible, although some will inevitably be lost just as some fat is inevitably gained during a bulk (going slowly keeps it minimal). I know that with this specific goal in mind, a scale is a very helpful tool in assessing how much of a deficit is needed aka changes to make to macros/cardio as I progress in the cut.

So I did it. I prayed, gave myself a pep talk, and prepared myself mentally as much as possible. My heart was beating so fast and I felt sick to my stomach. I knew in my HEAD how illogical it was to place such weight (ha) on a number, but I couldn't escape the old ED part of my brain that had been stuck in crazy mode for over a decade. For anyone who has never experienced this scale adrenaline rush, it's kind of like being infatuated with someone... it makes you think and act a lil bit cray cray, no matter what the absolute truth is.

I took a deep breath and I stepped on the scale... and I was SHOCKED. I had only gained 4 pounds in 3 months. I was right on track with where I wanted to be for a slow lean gaining phase. I'm the kind of person who always "hopes for the best but expects the worst" so that I don't set myself up for massive disappointment. But I was pretty freakin stoked, and almost wished the scale was a little higher. And THAT is a true feat for someone who used to obsessively starve herself any time the scale deviated from the 100-104 range.

All that to say -- having appropriate macros for your goal (bulking/cutting/recomp/etc), tracking accurately, and training hard freaking WORKS... without a scale. If scale weight is messing with your head, I recommend ditching it for a while. Take a mental break and see how it totally changes your life! Much love!

- C

PS: Stay tuned for a new cover song about why chicks should lift... T-SWIFT this time :P

4 Comments

Enjoying Food: Protein Cookie Dough

3/11/2015

25 Comments

Today is a special day! I don't usually do this, but I am posting a GUEST RECIPE! This recipe comes from my dear friend Theresa (IG: @Baking_And_Bikinis - you MUST follow her, amazing IIFYM account and such an awesome person)! I only do this if I think a recipe is totally life-altering and this one is! Thank you so much to Theresa for being today's guest macro chef! You rock!

This cookie dough is seriously AMAZING. The taste and consistency is spot on with the real thing, but way better macros and it makes for an awesome pre or post workout treat! I mean, why drink a protein shake when you can eat it as cookie dough right??

PROTEIN COOKIE DOUGH
392 kcal -- 12F/38C/33P

Ingredients:
- 1 scoop protein powder (I used trutein cinnabun)
- 2 tbsp (14g) coconut flour
- 2 tbsp (12g) PB2
- 2 tbsp (70g) mini chocolate chips
- stevia to taste
- 2 tbsp apple sauce or pumpkin
- 2 tbsp almond milk or cashew milk

Directions:
1. Place all ingredients in a bowl except for almond milk and apple sauce/pumpkin.
2. Place apple sauce/pumpkin and almond milk in a separate small bowl and stir.
3. GENTLY mix the liquid mixture (using your hands may be easier than a spoon because it will become a dough) into the dry ingredients until it becomes a dough consistency. You may need to add slightly more apple sauce/pumpkin and almond milk mixture depending on the type of protein powder you use.
4. Form dough into a ball (or mini-balls), wrap it with saran wrap, and refrigerate 6 hours. Enjoy!

- C

25 Comments

The Macro Experiment Interviews: Elle Chapleau

3/6/2015

2 Comments

The Macro Experiment Interview Series is back again, kicking it off with someone who has inspired me since the beginning of The Macro Experiment -- WNBF Bikini Pro, Nationally Qualified NPC Bikini Competitor, and Co-Owner/CMO of BestFit Body Fitness -- Elle Chapleau.

Elle is one of the most genuine, hard-working, and down to earth people I've met and I am so thankful for her taking the time to answer these questions, v-log style! We talk IIFYM, getting started in bodybuilding, workout splits, overcoming disordered eating patterns, self-image advice and more! <3

Make sure you follow Elle!
YouTube: https://www.youtube.com/channel/UCgGNCK9k0q1UMFqN45hxelQ
Instagram: @elle_bfitbody
Twitter: @elle_bfitbody
Online Coaching: http://bestfitbody.com/

[Click to view past Macro Experiment Interviews]
[Click to view Reverse Diet progress graph]

2 Comments

Eating Disorders and The Truth

2/26/2015

7 Comments

Hey guys! This week is National Eating Disorders Awareness Week, so I just wanted to share a little bit about my story and some recent thoughts on the subject. In the photo on the left, I had just moved to Nashville and had lost about 20 pounds in one months time by severely restricting calories (barely eating anything). Although I loved how I looked on the outside, I knew I was really messed up inside, but didn't want to fully admit it to myself because I LOVED being super skinny. It was a legitimate addiction. It felt so good to step on the scale and see it say "100," something similar to what I believe getting high might feel like. Dopamine rush. Of course I blame myself for letting it get that far, but I do feel like there is pressure as a woman to fit a certain "beautiful" mold created by our culture. Did you know that 81% of 10 year old girls are afraid of being fat? That is insane. What's more insane is the fact that eating disorders have the highest mortality rate of any mental illness. Let that sink in for a second.

At some point you have to ask yourself, who am I? What makes me... ME? Be honest and don't give yourself a sunday school answer. Go deep. Get a journal and writing these things down.

I don't care who is reading this, I have some truth for you.
You are more than a body and a face.
You are more than a shell.
You are more than a number.
You are a beautiful, unique person specifically formed by God, who also made the universe BY THE WAY. This is not a bunch of fluffy words I'm writing to cheer you up. This is the truth and you need to hear it.

It took a lot of time and prayer for me to finally transition out of the girl in the picture on the left. By no means am I perfect or completely "normal" (but what is normal anyways...?) in all my thoughts. But one day I decided to take some steps... and then started running toward the truth, and I will not look back.

If you or someone you know has an eating disorder, don't ignore it. Don't lie to yourself. And if you just need a friend to talk to, I am always here. I know I don't know who is reading this, but my purpose of the macro experiment is to help people. I am so passionate about sharing God's love in this way so do not hesitate to email me: themacroexperimentcait@gmail.com. Love you guys.

- C

GREAT RESOURCES:
Online ED Screening Test
National Eating Disorder Association Website
Information and Referral Helpline

"But those who trust in The Lord will find new strength. They will soar high on wings like eagles.
They will run and not grow weary. They will walk and not be faint."
-- Isaiah 40:31

7 Comments

Macro Hacks Part II: Low Carb/High Volume Tips and Tricks of IIFYM

2/18/2015

4 Comments

More than 20 of my favorite low carb/high volume tips and tricks of IIFYM! Enjoy! :)

4 Comments

Enjoying Food: Red Velvet Protein Waffles w/ Cream Cheese Icing

2/14/2015

6 Comments

Happy Valentines Day! Here's a special recipe from my heart to yours to celebrate! I used to work at a cupcake shop and for whatever reason, the Red Velvet cupcakes were always one of the best sellers. I didn't really get it, because red velvet is just chocolate with food coloring and vinegar... but I finally tried it... and BAM!! There is something special about the combination of vinegar and cocoa. I don't understand it, but it's truly magical. Try it out and see for yourself! <3

RED VELVET PROTEIN WAFFLES W/ CREAM CHEESE ICING
211 kcal -- 3F / 10C / 36P (waffles only)

Ingredients:
- 1 scoop protein powder (I used optimum nutrition chocolate whey isolate)
- 1 tbsp (7g) coconut flour
- 1 tbsp (5g) cocoa powder
- 3 tbsp (46g) egg whites
- a dash of baking powder (about 1/2 tsp)
- 1 tsp white distilled vinegar (not necessary, but makes it more of a legit red velvet taste)
- red food coloring (however much you want to add)
- stevia to taste
- water to desired consistency (I like mine fluffy so I don't use a lot)

Icing ingredients: Nonfat greek yogurt + fat free cream cheese + stevia to taste. I usually do about a 1:1 ratio of the yogurt:cream cheese. I'm not making this specific because different people like different amounts of icing, so top your waffle with as little or as much as you want! :)

Directions:
1. Heat up waffle maker.
2. Mix all ingredients in a bowl except for the water. Add water to desired consistency.
3. SPRAY waffle maker and pour in batter. This usually makes one big waffle. You may be able to get 2 waffles depending on how many grams of protein powder you use and how big your waffle maker is.
4. When the waffles are done, top with cream cheese icing mixture, red velvet oreos, whatever the heck you want! I always add 0 calorie butter spray and walden farms pancake syrup too. ;) Enjoy!

- C

6 Comments

Conquering Fear Foods: My First Doughnut in 10 Years!

2/11/2015

4 Comments

Although I've been counting macros for a year and a half, in the back of my mind I still have "fear foods" -- those foods that I've believed all my life to immediately transform into adipose upon ingestion. Of course, I KNOW it does not work like that. Our bodies need carbs, protein, and fat to function and at the end of the day it is total calories in vs calories out that determine weather extra fat is stored. But after you've been taught something your whole life, it's always a little scary to let go of old fears... no matter how ridiculous.

All that to say, I haven't had a Krispy Kreme doughnut (or a LEGIT doughnut -- I've only had protein "doughnuts") in 10 years! It is definitely something that in

my crazy head would immediately turn me into the michelin man. This past weekend, I was in Winston Salem, NC where the first Kirspy Kreme doughnut store was built in 1937. So I did it! I had my first Krispy Kreme doughnut in 10 years. And to my surprise, the macros were not bad at all -- 190kcal: 11F/21C/2P.

I'd like to start intentionally incorporating more of these "fear foods" into my diet. I'm not going to go crazy with it, but maybe once a week or so I'm going to get a McDonald's hamburger. I'll eat that freaking twinkie (which is now one of my favs btw!). It's called SCIENCE and it works. I am living, breathing proof.

I challenge you to do the same! What are some foods you've been afraid of? Make sure you get all your micros and fiber in, but I challenge you to incorporate a "fear food" into your macros this week. Slowly but surely, you'll become a little less crazy. ;P

- C

[Click here to see Reverse Diet progress graph]

4 Comments

Mental PR and Thoughts on Scale Weight

1/30/2015

3 Comments

Hey guys! Sorry for being a couple days late on my weekly blog post! I’ve had a lot of thoughts going through my head.

Guess what? I have hit a mental personal record of NOT weighing myself for over a month! Yes, it has been 40 days since I’ve weighed myself. This is huge for me because for the majority of my life, I’ve weighed myself every single day. I took the advice of my coach and decided to ditch that unit of measurement completely for now. I’m in multiple fitness “communities” – on facebook and instagram primarily – and have noticed a HUGE difference of scale weights, body fat percentages, heights, etc. of tons of different women who share that

information about themselves as well as photos. I’ve noticed that the body type I ultimately want to have (for my height) is what I would have previously considered a high scale weight.

I know not to compare myself to others, but I do find it pretty awesome to discover photos of women with physiques I admire and also see their weight/height posted. It’s more tangible evidence of the fact that muscle weighs more and takes up less space than fat. Pretty cool. Every day I’m getting a little less crazy about this stuff. After all, we are more than a shell.

- C

[Click here to see Reverse Diet progress graph]

3 Comments

<<Previous

Enjoying Food: Snickerdoodle Oatmeal Protein Cookies

Enjoying Food: Creamy Chipotle Avocado Chicken Salad

Weighing in After 3 Month Scale Break

Enjoying Food: Protein Cookie Dough

The Macro Experiment Interviews: Elle Chapleau

Eating Disorders and The Truth

Macro Hacks Part II: Low Carb/High Volume Tips and Tricks of IIFYM

Enjoying Food: Red Velvet Protein Waffles w/ Cream Cheese Icing

Conquering Fear Foods: My First Doughnut in 10 Years!

Mental PR and Thoughts on Scale Weight

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