Which team Brownie/Blondie Bar are you!? - Tag your friend and pick what team you are! Going to pick two winners to get a copy of my Best Selling Recipe Book that on Friday will no longer be able to purchased ever again! - ✅ Macros for Each Brownie/Blondie Bar on average: 155 Cals, 16g Carbs, 3g Fat, 16g Protein! The Goodbye to the 5.0 Sale is going to be live till Friday! Biggest sale we’ve ever done and it’s for good reason! Over 30% the book that has changed thousands of people’s lives! Links in my bio to get a special sneak peak inside this so you can see why this book has helped soo many people 🙌
The Goodbye to my Best Selling Recipe Book Sale is LIVE! Yes that’s GOODBYE! Once this sale is over, the book will not longer be able to be purchased! It is currently over 30% off. No code necessary. Links in my bio! And here’s a little taste of what you will find in the 250+ recipes you’ll find in this book! The Sesame Seed Crunch Wrap Burger! It’ll change your life! My girlfriends brother is in town so had to welcome him into town with a dope lunch! - ✅ Macros for the WHOLE Crunch Wrap: 490 Cals, 40g Carbs, 18g Fat, 42g Protein! - ❇️ Ingredients (Makes 3 Crunch Wraps): 3 Large Tortilla of you Choice 18oz 96/4 Lean Ground Beef 3 Slice Fat Free American Cheese 3 Large Eggs 84g Fresh Mashed Avocados Egg Whites for Egg Wash Garlic Powder & Sea Salt for Seasoning of Beef Sesame Seeds - ✳️ Directions: 1️⃣ Preheat your oven to 450 degrees F. Preheat stove top pan on 6/10 heat to cook up your burger. Season your ground beef with sea salt and garlic powder and mix it in with your hands. Then form into 3 5oz burgers 2️⃣ Spray your stove top pan with non stick cooking spray and add your large eggs. Add cover on top to help eggs cooks evenly. Cook until outside whites of egg are done but the middle is still giggly. Next, cook your burgers. Add cover on top of pan to help create a steaming affect to ensure your burgers 3️⃣ Flip burger every couple minutes. Cook burger to desired leanness but be careful not to overcook it because it’ll bake more in the oven. 4️⃣ Now once oven is preheated and your burgers are done, mash your fresh avocado. Next, you will put your crunch wrap together. Lay your tortilla flat and add your whole egg facedown, american cheese, your burger and last your avocado. Make sure you are adding them all to the middle so you can fold it. 5️⃣ Then fold up like a crunch wrap. Brush your egg white wash all around the crunch wrap and and sprinkle your sesame seeds on top. Add to your oven for 10-12 minutes until golden. Then take out, slice open and enjoy!
The Magical Metabolism! How can this person each 4000 calories and not gain weight!? - I’ve spent the past couple days moving into my new Casa and it’s work. Most times when someone can eat 4000 calories and maintain their weight, they have some type of super active/manual labor type job. Or they are just extremely active with their sport or life in general. Or the most common case, they are just terrible at gauging how many calories they are eating. My point here is, most people’s metabolism are consistent with their height and weight. Yes some more muscle will help you burn more cals, but not that much. Leading an active lifestyle is the game changer. Nothing magical. Just be more active. Walk more. Take the stair. Park in the back of the parking lot. Stand instead of sitting. Think of if you burned 1 extra calorie a minute per 8 hours. That’s 480 calories. That’s adds up. So instead of solely focusing on crushing yourself in your workout, think of your life as a whole. Are you leading an active life?
Protein Sugar Cookie Butter No Bake Doughnut 🤤 - Tag your friend you’d smash these with and you’ll be entered to win a copy of my Best Selling Recipe Book where you will find this recipe! @mendozamoises19 you won the last contest! Shoot me an email to Zach@FlexibleDietingLifestyle.com and I’ll hook it up! - ✅ Macros: 227.5 Cals, 22g Carbs, 6g Fat, 31g Protein! - Your life is guaranteed to be better if you have one of these in your life 🙂👌🏻 don’t forget to enter the contest! And if you want to get instant access to this Best Selling Recipe Book, hit that link in my bio to get special sneak peak inside and instant access! Hope you all my friends had and amazing Friday and and even better weekend!!
On the left, I was 13lbs heavier than I had ever been in my life. It’s crazy what a year long surplus can do for your physique. It had been a few years since I truly committed to a consistent surplus of calories. And paired it with consistently with smart but intense bodybuilding style training. On the left, I was 185lbs. The heaviest I had ever been before was 172lbs. And my body composition was the same at those two weights. So to see how I look at 170lbs is pretty damn cool. I feel really good at this weight. I can maintain it with ease. I am not food focused at all. I still have a ton of flexibility with my nutrition. Still not tracking macros. Haven’t the whole cut. My biofeedback is still really good. Energy is great. Productivity is at an all time high. Just overall feeling really good. My point with this post is that the guy on the left, aka the guy that was the heaviest he had ever been, is soo damn grateful he took the time to invest in himself. And by investing in himself I mean, staying in the prolonged surplus. Not giving into the inner voice saying to keep his abs. Not giving into the insecurities on his jawline disappearing and his face getting round. He aka Zach Rocheleau aka me, am soo damn proud of myself for sticking with it. And I plead with you to do the same. You will not regret this investment in yourself.
🍓Frosted Blueberry Pop Tart Protein Oatmeal! Tag your friend you’d smash this recipe with! - ✅ Macros for the WHOLE Blueberry Pop Tart Oatmeal with all the toppings: 555 Cals, 77g Carbs, 11g Fat, 38g Protein, 13g Fiber - ✳️ Ingredients for Protein Oatmeal 80g Quick Oats 390ml of Water 15g @PEScience Gourmet Vanilla Select Protein 5g Coconut Flour 4g Zero Cal Sweetener of your choice 70g No Sugar Added Homemade Blueberry Jam Recipe in my Recipe Book! - ✳️ Ingredient for Protein Icing on top: 10g @PEScience Gourmet Vanilla Select Protein 5g Powdered Sugar 4g Sugar Free/Fat Free White Chocolate Pudding Mix 2g Zero Cal Sweetener of your choice 30g Plain Non Fat Greek Yogurt 30ml Cold Water - Rest of toppings: 10g Sprinkles - ❇️ Directions: 1️⃣ Place 80g of quick oats into a bowl and add 240 ml of water. Stir and then microwave oats and water for 2 minutes. 2️⃣ Mix once out of microwave and add exactly 150ml more water. Mix that in and place bowl back in microwave for a 60-90 seconds. Keep an eye on the bowl so it doesn’t overflow! You’ll see the middle start to rise like a volcano when its about to overflow! Take it out then! 3️⃣ Remove bowl from microwave and add dry ingredients of 15g @PEScience Gourmet Vanilla Select Protein, 5g of coconut flour, and 4g Zero Calorie Sweetener of your choice and mix to avoid clumping when added to the oatmeal. Now add that into the oatmeal and mix. 4️⃣ Let sit in freezer for about 30-60 minutes to let it thicken up. The longer you let it sit, the thicker it will get :) 5️⃣ While oats are cooling, add your dry frosting ingredients into a bowl. Mix to avoid clumping. Add a little bit of cold water and mix. Repeat till you have a thick but not too thick frosting. Add to fridge to cool. 6️⃣ Once all is ready, add half your oatmeal to your rectangular bowl. Then add your jam and then cover the jam with the rest of your oatmeal. Then add your frosting to the top of your oatmeal and your sprinkles. Then smile and enjoy!
Low Carb Chicken Fried Rice Recipe! Whipped up a quick bowl of heaven and wanted to share with you guys how I made it! Tag your friend who’s low on carbs and need a high volume recipe like this to tackle that hunger! You’ll need an Air Fryer and Stove top pan! - ✅ Macros for the WHOLE Bowl: 402 Cals, 24g Carbs, 10g Fat, 54g Protein! - ✳️ Ingredients: 6oz (weighed raw) Chicken Breast 200g Riced Cauliflower 1 Large Egg 30g Brussel Sprouts 30g Green Peppers 30g White Onions 30g White Mushrooms 50g Spring Mix 50g Shredded Lettuce Sea Salt & Garlic Powder for seasoning 30g @traderjoes Reduced Guilt Guac 30g Fresh Salsa 10g Sriracha Everything Bagel Seasoning on top! - ❇️ Directions: 1️⃣ Add your sliced brussel sprouts, peppers, onions and mushrooms to your air fryer. Spray with non stick butter spray and then add sea salt to them. Cook on 400 degrees F for about 8-10 minutes until crispy. 2️⃣ Season up your chicken breast with sea salt and garlic powder. Cook on 6/10 heat on stove top pan with cover on top. Flip periodically till cooked through. 3️⃣ Once chicken is cooked, take off and add your cauliflower rice to your pan along with a whole egg. Add sea salt to them and mix together till combined. Now add your veggies from the air fryer in there and mix. Cook till you start to see some brown golden spots on the cauliflower rice. 4️⃣ Now add your lettuce and spring mix to your plate. Add your cauliflower rice mixture on top. Then slice up your chicken and add on top. Add your guac, salsa, and sriracha along with your everything bagel seasoning on top! Enjoy!
“Give a man a fish, he eats for a day. Teach a man to fish, he eats for a lifetime.” - This old adage is what’s going through my mind anytime someone asks me if they should track macros. We can outsource many things in our lives. We can pay someone to do our laundry, wash our car, do our taxes, handle our investments, etc. The list goes on and on. But your nutrition is different. We all have to eat. We all have to learn how to eat. We all have to learn how to navigate this ever evolving food world where food is the tastiest and most calorically dense it has ever been. All the while the world is becoming more and more stressful. What a potent combination. So what does tracking macros have to do with this? It gives you the ability to eyeball serving sizes. The ability to understand the quantities of energy (calories) you are consuming. We are terrible at estimating how many calories we are taking in. We are even more awful at estimating how many calories we burn. The research has shown that if I ask you how many calories you are consuming, you are more than likely to be 1000 calories under what you are truly taking in. So if you say 2000, it’s more like 3000 calories. My point here is, the nutritional awareness you gain from tracking macros is an asset that no one can ever take from you. I honestly could not track macros for the rest of my life and be fine! But this came from tracking macros and understanding what was in my food. So when you start tracking macros, start with the end in mind. The goal should not to be a slave to your scale or your macros. When you weigh out any food, be hyper aware of what that serving size looks like. Take that mental picture. The more present you are, the sooner you won’t have to rely so much on your scale. The sooner you will be nutritional free
375 Calorie Plate of Heaven on this Beautiful Sunday! 🍕 - Tag your friend you’d smash this plate with and you will be entered to win a copy of my Best Selling Recipe Book where you will find this recipe! @suzie_elaine_ you won the last contest! Shoot me an email to Zach@FlexibleDietingLifestyle.com and I’ll hook it up! So what’s on my plate? 4 Slices of My Homemade Buffalo Chicken Pizza with a side of Air Fried Brussel Sprouts, Green Peppers and Mushrooms! Ohh and a @Bolthousefarms Ranch dipping station! Macros for each Slice of Pizza: 75 Cals, 9.25g Carbs, 0.75g Fat, 8g Protein! Macros for the WHOLE Plate: 375 Cals, 50g Carbs, 3g Fat, 37g Protein! Recipe for my FDL Pizza Crust can be found in the Private Facebook Group for those who have my Best Selling Recipe Book under the announcements tab at the top! I took the recipe and made 1.5 times the recipes to make this beauty! Links in the my bio to get a special sneak peak inside! Hope you all my friends had an amazing Sunday!
White Fudge Red Velvet Cheesecake Cookie Butter Cake Bites! Tag your friend you’d smash these with and you both will be entered to win a copy of my Best Selling Recipe Book! @mindy_lifts you won the last contest! Shoot me an email to Zach@FlexibleDietingLifestyle.com and I’ll hook it up! This recipe is on page 154 of my recipe book! Macros per cake bite: 115 Cals, 12.5g Carbs, 3.5g Fat, 8.5g Protein! - And the best part is they literally take 2 minutes to make! And they last all week so you can meal prep them too :) - Remember don’t forget to enter the contest and/or check out that link in my bio to get a special sneak peak inside my Best Selling Recipe Book! Wish all of you all my friends an amazing rest of your weekend 🙌
In the Lab turning my Hypotheses into Realities! Can you guess what new products we have in the works? Today I traveled up to Dallas, Texas to meet with my manufacturer for @proteincookiebutter and spend the whole day finalizing a few of the new products we have releasing later this year! And I’ve never really talked about the new company that I cofounded @proteincookiebutter under. The companies name is Flex And it’s mission statement is “a company that’s creates new, innovative, convenient, macro friendly products that help crush cravings and keep you on track!” We are not solely a @proteincookiebutter company. We are multi faceted and have some insane new products that will be launching later this year! Can you guess what these new products will be!? - 📸 @thecamera_guy l
What are your goals right now? Are you cutting? Gaining phase? Maintaining? I’ve been getting this question a lot lately and to be honest, I’m just chillin around 168-170! Eating mindfully. Still not tracking macros. Eating out a good bit. Have trained a total of 2 days in the past 12 and I’m cool with it! Still focus on staying active in my life aka walking whenever I can. We tend to overestimate how many calories we burn in the gym. Much fewer than you think. And we tend to underestimate how many calories you can burn just being active more throughout your day. Tomorrow will be another day off from the gym because I’ll be going to Dallas to finalize some new top secret products we have dropping alongside @proteincookiebutter 🙃 - Hope you guys had a dope Thursday!