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Zach Rocheleau theflexibledietinglifestyle theflexibledietinglifestyle Posts

All the prayers for my little chicken nugget are soo appreciated. I broke down earlier. I rarely cry. Seeing Lilo in soo much pain crushed my heart. She is the sweetest little ball of love and to see her debilitated by Pneumonia has been soo hard. And then when the Doctor tells me she probably won’t make it.... Endless tears come down my face. This week since I got her has been amazing. Brings me back to what love feels like. You’ll do anything to see them safe, healthy and happy. And now as I’m sitting here writing this while watching here sleep, I’m trying to stay optimistic. Trying to never lose sight of the many years we will have together. How she will be an integral part in the growth of my future family. How she will show my kids what unconditional love it. How she will be a bright light to anyone she comes into contact with. How this world is better off with her fighting this thing and getting through it. So please keep those prayers coming. They are helping. She has not regressed. She’s made small progress which is really good.

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🎂 Personal Pan Funfetti Protein Cheesecake Swipe Recipe! Swipe right to see all the steps! And full recipe is below as well! - ✅ Macros per Whole Cheesecake: 332 Cals, 33g Carbs, 8g Fat, 32g Protein! - ✳️ Crust Ingredients: 130g Crushed Graham Crackers 100g Plain Non Fat Greek Yogurt 28g Light Butter (has 5g fat per 14g) 30g PEScience Cake Pop Select Protein - ✳️ Protein Cheesecake Ingredients: 220g Fat Free Cream Cheese 2 Whole Eggs (can sub 100g Egg Whites) 227g Plain Non Fat Greek Yogurt 60g PEScience Cake Pop Select Protein 8g Zero Cal Sweetener of your choice 30g Sprinkles - ✳️ Protein Frosting Ingredients: 45g PEScience Cake Pop Select Protein 22g Powdered Sugar 12g Sugar Free/Fat Free White Chocolate Pudding Mix 4g Zero Cal Sweetener of your choice 60g Plain Non Fat Greek Yogurt - ❇️ Directions: 1️⃣ Preheat your oven to 400 degrees F. Add your crust ingredients into your food processor and pulse to combine until you have a still kinda wet to the touch crust. Add to freezer to cool. 2️⃣ Take your mini 4in cheesecake pans and spray with cooking spray. Press your dough into cheesecake molds. You might need to wet your finger periodically with water to help the dough to be less sticky on your hands. Repeat this process for al 5. Add to oven for 10 minutes. 3️⃣ Now add your cheesecake ingredients (except sprinkle) into your food processor and pulse till combined. Now add your sprinkle in and mix. Once crust is done baking, spray the cheesecake pan again with more cooking spray add your cheesecake filling to them. Turn oven down to 350 degrees F and add your cheesecakes back into the oven. 4️⃣ Bake for another 20-25 minutes until the middle of the cheesecake isn’t completely solid but 80% there. Let cool in the fridge to set. 5️⃣ Make up your protein frosting by adding your dry ingredients into a bowl and mixing. Slowly add cold water and mix and repeat till you have a thick frosting. Add your greek yogurt and mix. Add to fridge to cool. 6️⃣ Once all is cool, add you frosting and your sprinkles on top and enjoy!

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To be as transparent as possible, when making this graphic, I thought I would have a lot more ammo against the Beyond Meat Burger. The old formula gave me a ton of ammo. The new formula really doesn’t give me much of anything. If we were in a battle of counting ingredients and simplicity then yes. But the science doesn’t show that “more ingredients” is worse. The science shows that hyper processing with tons of nitrates, nitrites, nitrosamines and hydrogenated oils is what we should be worried about. So the next comparison is the macro breakdown of each. And to preface, if we were comparing 80/20 Lean Ground Beef then this would be super similar in calories and macro breakdown. But since I don’t recommend anyone eating 80/20 cuts of ground beef, I chose to use the 96/4 cut since that’s what I use the most and what a lot of people have available to them. So the logical debate would be the calorie and macro breakdown being in favor of the 96/4 Lean Ground Beef. Omnivores have soo much more options for getting efficient protein sources. And what I mean is getting food with mostly high quality protein that doesn’t have a bunch of carbs and fats tagging along for the ride thus adding a ton more calories. So now we go to the “Protein Quality” debate. And when we are looking at the “Protein Quality” we are looking for leucine content. And the new formula of the Beyond Meat Burger seems to have done a good job with completing the amino acid profile and using sources of protein that have high levels of leucine aka Pea Protein Isolate being one of the first ingredients. It’s hard to tell how much protein comes from pea protein but because it’s high on the list, we can assume it is. And then the additions of the rice and mung bean protein help balance out the amino acid profile. So let’s wrap this up. I don’t care if someone chooses to eat vegan or not. I’m an Omnivore. I’m a Flexible Dieting Omnivore. I eat mostly high quality, minimally processed, micronutrient dense foods. No foods are demonized or off limits to me. I am just aware that some foods need to be limited and some foods do not. It’s all dose dependent.

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#NationalCookieDay Protein Funfetti Cake Cookie Ice Cream Sandwich Recipe! Like and Save this post and Tag your friend you’d smash this with and you both will be entered to win a copy of my Best Selling Recipe Book! - ✅ Macros per Cookie Ice Cream Sandwich: 179 Cals, 18g Carbs, 3g Fat, 20g Protein, 5g Fiber! - ❇️ Ingredients for 3 Cookie Sandwiches: 45g @PEScience Gourmet Vanilla Select Protein (“FDL” saves you 15%) 15g Coconut Flour 70g Unsweetened Apple Sauce 70g Plain Non Fat Greek Yogurt 50g Egg Whites 5g Stevia 4g Baking Powder 12g Sprinkles 105g Enlightened Birthday Cake Ice Cream - ✳️ Ingredients: 1️⃣ Preheat oven to 350 degrees F. Add all your wet ingredients (egg whites, greek, apple sauce) into a bowl and mix together. Add your dry ingredients (PEScience, coconut flour, baking powder, stevia) into a bowl and mix to help avoid clumping when added to the dry wet ingredients. 2️⃣ Now combine your dry with your wet and mix till you have a thick batter like consistency. Now add to freezer for 10-15 minutes to help it thicken up some more. Once it has thickened up a bit, take out, add your sprinkles and then add 6 scoops of cookie dough onto baking sheet with a cookie scooper. Add a little bit more sprinkles on top. 3️⃣ Now add to your oven for 6-8 minutes. Once done, add to cooling rack to cool. Then once cool, take your enlightened out and let it thaw at room temp for 10 minutes. Then take your cookie scooper and use to scoop out the ice cream. Add a scoop to 3 of the cookies and then add the other 3 cookies on top of them! Then enjoy these heavenly cookie Sammies! Hope you guys are having an amazing Wednesday 🙏

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Friendly Reminder, carbs are not the enemy. Matter of fact, no macronutrient is. What is? Over consumption. Over consumption of calories. Over consumption of calories over weeks, months, years, decades. It’s not just the carbs. It’s the whole picture. Yes “carbs” are not an essential macronutrient. But essential doesn’t mean that it’s better to not consume them! And this debate over insulin is confusing the hell out of people. So what’s do we need to know? First off, our food environment these days is much different than it has ever been. We are living in a world where food is the tastiest and most calorically dense it has ever been. The hyper processing combined with fats, sugars and salt make foods insanely tasty and soo easy to overeat! What happens when most people cut out carbs? They tend to cut out a lot of foods that happened to be hyper processed full of fats and salts too! And what happens? They replace them with more vegetables, leans proteins and healthy fats! Which as a result…. Has them eating less calories thus causing a CALORIC DEFICIT! HOLY SHIZZZZZ! What a surprise! Correlation does not equal causation. Demonizing a macronutrient is the lazy way to teach nutrition. Actually, it’s downright reckless. And it pains my heart when I hear someone say “I stopped eating carrots because they had too much sugar.” - WTF. And it’s not their fault. They just happened to find someone on google or social media who was chose the lazy route of teaching nutrition. That’s my rant. Enjoy your carbs please :) Just know overconsumption of calories is the issue here.

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Nothing like 2 of my Favorite things in one picture! My new puppy @lilotheteacupyorkie and my Protein Pizza Crust Recipe Fajita Style! Swipe right to see it in action! Like the post and Tag your friend you’d smash this Fajita Protein Pizza with and you both will be entered to win a copy of my Best Selling Recipe book where you will find the FDL Pizza Crust Recipe! And if you’ve already got a copy and you win, you’ll get a full refund so don’t you worry about that! So the Cyber Monday Sale is almost over! Ends at Midnight tonight CST! The Greatest Hits (The Best Recipe Book I’ve Ever Created) is on Sale for over 50% off which is insane! Macros for the Crust (makes 8 slices): 314 Cals, 46g Carbs, 2g Fat, 28g Protein! So that’s only 39.25 Cals, 5.75g Carbs, 0.25g Fat, 3.5g Protein per slice! Insanity! Links in my bio to take advantage of the sale! We have a 100% Money Back Guarantee because we are soo confident you are going to love it! Love you guys and hope you had an amazing Monday!

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What’s your best advice for a new puppy owner? Swipe right to see the little nugget in my arms 😭❤️ - It’s been a very very long 9 weeks waiting to get Lilo (@lilotheteacupyorkie) but now I am officially a dog daddy! I held her in the palm of my hand when she was 2 days old and now she now taking up a little bit more space in my arms 🙂 - She’s been keeping me soo busy these last couple days and I’m soo excited for our future together! Any tips or products for small dog would be greatly appreciated!

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Microwave Doughy Protein Cookies that’ll CHANGE YOUR LIFE! - Tag your friend you’d smash these with and you both will be entered to win a copy of my Best Selling Recipe Book where you’ll find this recipe! - And if you’ve already got a copy and you win, you’ll get a full refund so don’t you worry about that! - Look at these macros thoooooooooo 👇🏻😭 - Macros for the WHOLE Mug Cookie: 132.5 Cals, 10g Carbs, 2.5g Fat, 17.5g Protein! - So the Black Friday Weekend Sale is off to a DOPE start! The Greatest Hits (The Best Recipe Book I’ve Ever Created) is on Sale for 50% off which is insane! Links in my bio to take advantage of the sale! We have a 100% Money Back Guarantee because we are soo confident you are going to love it! Love you guys and hope you had an amazing Saturday!

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Tag your friend you’d smash this Meatball Marinara Pizza with and you both will be entered to win a copy of my Best Selling Recipe book where you will find the FDL Pizza Crust Recipe! And if you’ve already got a copy and you win, you’ll get a full refund so don’t you worry about that! So the Black Friday Sale is off to a DOPE start! The Greatest Hits (The Best Recipe Book I’ve Ever Created) is on Sale for 50% off which is insane! This is where you will find the FDL Pizza Crust Recipe that is fully customizable and will change your life! Macros for the Crust (makes 8 slices): 314 Cals, 46g Carbs, 2g Fat, 28g Protein! So that’s only 39.25 Cals, 5.75g Carbs, 0.25g Fat, 3.5g Protein per slice! Insanity! Swipe right to see how big the slices are too! So today I went with the Meatball Marinara version on top of the FDL Crust and DAMN was it good! Links in my bio to take advantage of the sale! We have a 100% Money Back Guarantee because we are soo confident you are going to love it! Love you guys and hope you had an amazing Friday

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Me before picture vs Me during the picture lol Which side do you prefer? So the dude on the left is what you’ll see 9/10 and is realistic. And the dude on the right is what you’ll see on social which is not realistic. If I were to hold that pose all the time, I’m be a walking around like a I got a stick up my butt walking with zero swagger lol. So just wanted to express to be wary of comparing yourself to others on social. Also, if you happen to of overeaten yesterday, know there is a huge difference between one day vs a whole holiday season. Today is a new day. Move on from yesterday and start fresh. Smile about the fun time you had yesterday but don’t let the habit of overeating make it’s way into this 6 week period before the new year. You are doing better than you think you are. Don’t be an a**hole to yourself. Love you guys ❤️ - And for all of our Black Friday details (biggest sale of the year), peep my story for all the details! - 📸 @carlossuarezzz_

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Like the post and tag your friend who needs this recipe and you both will be entered to win a copy of my Best Selling Recipe Book! 220 Calorie Sweet Potato Casserole is LEGIT! The recipe is LIVE on the Youtube channel so if you want to see exactly how I made this, go check it out! Macros for each Sweet Potato Casserole: 223 Cals, 39g Carbs, 1g Fat, 14g Protein! Love you guys and hope you are having an amazing Wednesday before Thanksgiving! And if you’ve ever wanted to buy any of my products, tomorrow is going to be the day without a doubt. By far the biggest discount you will ever find on any of our products! Peep my story to get the link to the Black Friday Club where you get the biggest discounts! The club is free 🙂 soo damn grateful for all your amazing support always 🙏

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2009 - 2019 Senior Year of High School to Now. The pic on the left makes me laugh because I have a Busch Light in my hand. And you knew it was a special occasion when we were not drinking Natty Light lol And I wanted this caption to be a fun and easy going one but when looking back on the Zach back then, It can’t be. Makes me feel super uneasy and vulnerable posting this but it’s something that needs to be talked about. Before I begin, I want to preface, I had and still have amazing parents. None of what transpired was their fault. These were all my choosing. I was just really good at hiding the fact that they were all happening. So that Zach you see on the left… He got soo damn lucky. The Zach who was drinking and smoking weed at 9-10 years old. The Zach who lost his virginity at 12 years old thus starting a far-too-often game that would play out from 12-20 years old. The Zach who would drive drunk way too often. The Zach who didn’t understand the long term repercussions of his actions. The Zach who had friends around him that praised these actions. The Zach who loved outside validation and praise so it just kept it all going. That Zach got soo damn lucky he didn’t get arrested, get a girl pregnant, get any STD’s, didn’t hurt anyone while drunk driving, didn’t get a DUI, etc. I wish I could go back and talk with that Zach and truly help him see how lucky he really was. That he is not invincible like he thinks he is. That he is not as important as he thinks he is. That soo much of his ego/behavior was out of insecurity and wanting to be accepted. But reassure him that he wasn’t a bad person. He just had a weird way of rationalizing things as do most 17 year olds. He just didn’t have someone around him that was able to call him out on exactly what he was doing. To help him understand the long term repercussions of his decisions. And so when I look back, I feel extremely lucky. I’ve come a long way. I don’t talk about this past that much. It’s extremely surprising to those who see me now when they find this out. I’ve done a lot to repent for my past. I was abstinent for 8 years. I rarely would drink during that time period. Cont. 👇🏻

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What is your favorite Pop Tart Flavor of ALL Time? Save and like the post and Comment that flavor and you will be entered to win a copy of my Best Selling Recipe Book! - 🚨Less than 175 Calorie Frosted Raspberry Protein Pop Tart Swipe Recipe! - ✅ Macros for each Protein Pop Tart w/icing and sprinkles: 174 Cals, 28g Carbs, 2g Fat, 11g Protein! - ✳️ Dough Ingredients (makes 6 Pop Tarts) 135g All Purpose flour 36g Powered PB 150g Plain Nonfat Greek Yogurt 10g Zero Cal Sweetener of your Choice - ✳️ Filling: 100g Fresh Raspberries - ✳️ Protein Frosting 30g Cake Pop @PEScience Select Protein 15g Powered Sugar 4g of Sugar Free/Fat Free White Chocolate Pudding Mix (optional) 2g Zero Cal Sweetener of your choice - ✳️ Toppings: 20g Sprinkles - ❇️ Directions
1️⃣ Add dry ingredients into a food processor, pulse to combine and add nonfat greek yogurt. Put food processor on low and run until dough is fully combined. Combine dough, place in a bowl and put in the freezer for 15 mins.
2️⃣ Lightly mash raspberries with a fork until slightly chunky but not mushy. 3️⃣ Remove dough from freezer and split it in half. Place down the silicone rolling mat and sprinkle it with flour. Toss dough into the flour on the mat and roll out the dough into as big of a piece of dough as possible. 4️⃣ Cut out a pop tart size piece of dough. Then lay on the other non cut pieces as a mold to make sure each piece is the same size. Repeat this process. Any dough thats left over, combine together, roll back out. Repeat until you have 12 pop tart sized pieces of dough.
5️⃣ Lay one side pop tart dough down, add egg white wash outside edges, add raspberry filling to the center and then lay another piece of the pop tart dough on top.
6️⃣ Crimp down the edges of the pop tart using a fork and cut off the excess dough on the sides using a pizza cutter. Repeat this process for all six pop tarts. 
7️⃣ Add to the air fryer for 3 min on 400 degrees. Flip over and cook for an additional 3 minutes. Repeat for all 6. 8️⃣ Now add the dry frosting ingredients to a bowl and add cold water 10ml at a time until thick frosting. 9️⃣ Frost the pop tarts, add sprinkles and enjoy!

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You are doing better than you think you are. I just wanted to make this post as a reminder that as we go into this holiday season, to not be too hard on yourself. The holiday season presents a lot of challenges with your relationship with food. I’ve gone through the holidays full of restriction. I’ve gone through the holidays full of binge eating. I’ve gone through the holidays trying to make it one big calorie equation. Eating less the days before and after to bank up a bunch of calories to have that day. And all these approaches left one big void for me. Being fully present for the holidays and my family. I was too food focused. I gave the food too much power. And so I just want to challenge you guys to be more mindful of your relationship with food this holiday season. Use it as a great learning experience. I see all this advice saying: “nooooo don’t worry about it. Eat it. Yas Queen” I think that’s reckless advice. I think what’s better advice during these holidays is to take a moderate approach. We know what moderation is. Flex those moderation muscles. Don’t give food that much power. It’s amazing, don’t get me wrong. But it shouldn’t be the reason you are enjoying the holidays. What are your thoughts on this?

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Question? Who’s your college football team? Mine is Notre Dame ☘️ and it’s bitter sweet seeing the potential of this team and having some big hiccups that have derailed the national championship hopes. Anywho, in regards to this meal, have you ever made an open ended burger? Open ended burgers are sooo underrated! I love them to save on some carbs so I can use them on my potatoes! - ✅ Macros for the WHOLE Meal: 578 Cals, 63g Carbs, 14g Fat, 50g Protein! - ✳️ Ingredients: 1 English Muffin 6oz 96/4 Lean Ground Beef 20g Light Shredded Mexican Cheese 28g Avocado 150g White Potato 150g Frozen Broccoli - ❇️ Directions: 1️⃣ Preheat oven 450 degrees F. Slice up your white potatoes into thin circle slices. Line pan with aluminum foil, spray foil with coconut oil spray and evenly add your potato slices to the pan. Spray with coconut oil spray, sprinkle sea salt on top and add to oven for 15-20 minutes till golden. 2️⃣ Add your frozen broccoli to your air fryer, spray with coconut oil spray, sprinkle with sea salt and cook on 400 degrees F for 15 minutes. 3️⃣ Preheat stove top pan to 7/10 heat. Season your 96/4 lean ground beef and then separate into 2 3oz patties. Add to pan once preheated and cook till your level of leanness. 4️⃣ Toast up your English muffins, add your avocado, your burger on top. Then plate your potatoes and broccoli and enjoy! Hope you are having an amazing Saturday my friends!

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Like and Save the post and Tag your friend you’d smash these Hostess Protein Cupcakes with and you both will be entered to win a copy of my Best Selling Recipe Book! - ✅ Macros for each Cupcake: 73 Cals, 6g Carbs, 1g Fat, 10g Protein! - ✳️ Ingredients for Cupcakes (makes 16): 75g @PEScience Gourmet Vanilla Select Protein 50g All Purpose Flour 36g Black Cocoa Powder 10g Zero Cal Sweetener of your choice 12g Baking Powder 275g Plain Non Fat Greek Yogurt 275g Egg Whites 100g Unsweetened Apple Sauce - ✳️ Protein Frosting 30g @PEScience Vanilla Select Protein  15g Black Cocoa Powder 8g Sugar Free/Fat Free White Chocolate Pudding Mix 2g Zero Cal Sweetener of your choice (optional) - ✳️ White Icing on top: 15g PEScience Cake Pop Select Protein 7g Powdered Sugar 4g Sugar Free/Fat Free White Chocolate Pudding Mix 25g Plain Non Fat Greek Yogurt - ❇️ Directions: 1️⃣ Preheat oven to 350 degrees F. Add dry cupcake ingredient to a big bowl and mix. Then add wet to the dry and mix. 2️⃣ Spray you cupcake tins (I use silicone ones off amazon) and add your batter evenly to all 16. Add to oven for 20-25 minutes till tops of cupcake have peaked and have cracks through the top. 3️⃣ While you cupcakes are cooking, add your frosting ingredients to a bowl and mix. Then slowly add cold water and mix till you have a frosting like consistency. Add to fridge to keep cool. 4️⃣ Repeat same process with you white icing. Be careful not to add too much water! 5️⃣ Once cupcakes are done, take out and let cool in the cupcake molds till cool to the touch. Then take out and add to cooling rack to cool. 5️⃣ Once cool, add your frosting and white icing! The tip is to use a zip lock bag and cup off the tip to decorate with! I’ll make YouTube video about this soon! Enjoy the recipe till then!

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The 75 Minute Workout Timer ⏱ - A few things surprised me when I posted about this on my story the other day. How many of you loved it and are implementing is already! But what surprised me even more was how many of you who took what I said out of context. So what’s the 75 minute workout timer? It is a concept that whenever I walk into the gym, a 75 minute timer on my phone is started. And when that 75 minute timer goes off, my workout is done no matter what. Why did I start doing this? I knew I was not being efficient enough with my workouts. I knew I could crush my workouts no matter what in 75 minutes. I knew that I was looking at my phone and getting distracted too much during my workouts. And the first couples times the timer went off and I couldn’t finish my workout, it sucked. I almost said screw it to the rule and kept going. But I didn’t. I kept with it and I’m soo grateful I did. You’d be amazed at the quality of work you can get in 75 minutes. The focus you have. And how that razor focus and transition to other aspects of your life. So when I say I didn’t “earn the right to finish the rest of my workout”, it wasn’t out of punishment. It was me holding myself accountable. I didn’t earn it. I have a duty to be fit and healthy so I can becomes the best version of myself possibly and make the most of the God given gifts I’ve been given. And my right to workout comes from that duty. This is all out of love for myself. I love myself enough to hold myself accountable to do the things necessary for me to become the best version of myself. So do you.

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The Food Scale is a “temporary” tool that helps create nutritional awareness of serving sizes. The more mindful you are throughout that process, the more quickly you can move away form “having” to use it to be accurate. And what I wanted to share today is a Visual Hand Guide to Portion Sizes so you can have another tool to use when creating ways to be more mindful without your food scale. If you are family with Precision Nutrition, they use this hand guide a lot as a tool to help people not have to worry about using a food scale. And for those of you who will ask, I’ve been PN L1 and L2 Certified since 2015. So my goal wit this guide is to help you have another reference point for being more mindful with your estimations of serving sizes. And since our hands vary in size, the way you can iron out how close of an estimation it is, use your food scale to get the accurate serving size and then use your hand to reference what they look like in comparison. Then you can have your hand as a super close reference point to be more mindful of serving sizes without your scale! That’s the goal here. Using the food scale as a tool to create awareness. Not be a slave to it. Our bodies are amazing at dealing with being close enough. They don’t need perfection. Hope this helps my friends and that you are off to an amazing Wednesday!

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Like and Save the post and Tag your friend you’d smash this recipe with and you both will be entered to win a copy of my Best Selling Recipe Book! Everything Bagel Crunch Wrap Sliders + Mac & Cheese Swipe Recipe! Swipe right to see all the steps! - ✅ Macros per Serving Mac & Cheese (Makes 4 Servings): 295 Cals, 42g Carbs, 7g Fat, 16g Protein! - ✅ Macros for each Crunch Wrap Burger Slider: 260 Cals, 19g Carbs, 10g Fat, 24g Protein! - ✳️ Ingredients for Mac & Cheese (makes 4 Servings: 224g Elbow Pasta (Can use gluten free if you need to) 112 Light Shredded Mexican Cheese 120g Queso (Any Queso with only 3g fat or less) - ✳️ Ingredients for Crunch Wrap Burgers Sliders (makes 8 Sliders) 24oz 96/4 Lean Ground Beef 112g Avocado 112g Light Shredded Mexican Cheese 20g Egg Whites for Egg Wash Sea Salt & Garlic Powder Everything But The Bagel Seasoning - ✳️ Directions: 1️⃣ Add sea salt and garlic powder to ground beef and work it in with your hands. Form into 8 3oz patties. 2️⃣ Take a small stove top pot and fill with water about ¾ way up. Set burner on high and bring water to a boil. Add your macaroni to the water, turn water on low and add cover to pot. Cook for 4-6 minutes until macaroni is soft but not too soft. Make sure you mix it around so it does not stick to the bottom. 3️⃣ Preheat stove top pan to a 7/10 heat and then spray with non stick cooking spray. Add burgers to the pan and cook till brown is creeping up the sides of the burgers. Flip and then turn burner off to ensure they don’t over cook. Remember they are also going into the oven inside the crunch wrap. 4️⃣ Once the macaroni is done cooking, drain the water and then add your macaroni back to your pan. Add your queso and shredded cheese. Add back to your burner on low heat with cover on for a minute or two and let cheese melt. Mix around once melted. 5️⃣ Preheat oven to 450 degrees F. Line large oven safe pan with aluminum foil and spray the foil with non stick cooking spray. Lay your tortilla down flat and add your avocado, burger, cheese and then wrap like a crunch wrap! Repeat for all 8. Brush your egg whites on top of the crunch wraps and sprinkle everything bagel seasoning on top. 6️⃣ Continued 👇🏻

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I have nothing against Intermittent Fasting. I repeat, I have nothing against Intermittent Fasting. But What I am against is a misrepresentation of the benefits of Intermittent Fasting. Honestly, that’s all I am ever against. Doesn’t matter the diet or strategy. The unnecessary weight given to a protocol making it seem like it’s way better than it really is. So here’s what the studies have shown with Intermittent Fasting also known as “Time Restricted Eating”. It is a great tool (for some) at helping with eating less calories and not feeling restricted. And that is where the research shows that 99.9% of the benefits come from. But there is a second argument coming up of, “I don’t do Intermittent Fasting because of the caloric control but for the health/longevity benefits”. Ok that sounds great in theory. You are stimulating those amazing survival genes with prolonged fasting. You are also giving your digestion a “break” by not eating for a period of time! There is a laundry list of these “in theory” benefits. But what does the science actually show? The thing about it is that it’s lot of molecular work that most people won’t or don’t want to understand. No offense. It’s very very complex. At this point it’s not clinical. It’s almost purely molecular or animal models. Some of the molecular stuff is interesting but aging is so multifactorial, meaning that we age from a lot of different factors. it’s just so freaking hard to predict if it will make a clinically significant difference. My advice is: train with weights, do cardio, eat your fruits/veggies, don’t drink much, don’t smoke, sleep 8 hours a night and manage stress If one masters those things, you are set for a long and healthy life. I don’t see any scenario in which fasting ends up leading to a significantly longer life span. And the extra stress that you put on yourself focusing on “does this gum or almond milk break my fast?” is I believe to be worse than any of the potential benefits that thing fasting could possibly provide you with. What are you thoughts? Do you do Intermittent Fasting?

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“Zach, do you want to have kids?” - Surprisingly, I get this question a lot. And my answer is always Yes I want kids with all my heart! 4-6 Kiddos to be exact. Why that many kids? I am not naive at all to how much work kids are. I could never know how tough it really is until I actually live it. But one thing I do know is that I feel I have a duty to have a big family. I love kids. I’ve always worked with kids my whole life. Pretty much every single job I have ever had was working with kids. And as I’ve studied more and more of the research of how massive of a impact early childhood has on the rest of our lives, I realize the duty I have. If I believe with all my heart I am going to be an amazing Father, I have a duty to have a big family. I have a duty to marry that special someone who believes in her heart that she is going to be an amazing Mother and feels that same duty to have a big family because of it. So in theory, I say 4-6 kids but I have no idea what that number will be. But what I do know is that we will have the biggest family we can while not sacrificing the happiness of our marriage nor the development/happiness of all the kids in the family. I think about being a Dad all the time. Like all the time. I can’t wait. I’ve been smiling the whole time writing this 🙂

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Happy Saturday Morning! Save & like the post and tag your friend you’d smash this breakfast with and you both will be entered to win a copy of my Best Selling Recipe Book! Ok soooooooo I LOVE WAFFLES! But. I do not like typical “Protein Waffles” because they turn out bland, dry and rubbery. Today’s Swipe Recipe isn’t like that at all! I’ve tweaked with this recipe a ton and these are AHHHHHMAZING! And only 52 calories, 6g carbs, 0.5g fats with 6g protein per waffle! Ohh and the spread I put on top was his @ProteinCookieButter Dip Recipe (found in my IG Story Highlights) and the Jam I put on the other was his Low Carb Jam Recipe that’s on my YouTube Channel! - ✳️ Ingredients (makes 10 Protein Waffles) 100g Pancake Mix of your choice 50g @PEScience Gourmet Vanilla or Snickerdoodle Select Protein (“FDL” saves you 15%) 24g Powdered PB 10g Coconut Flour 10g Zero Cal Sweetener of your choice 6g Baking Soda 100g Egg Whites 100g Plain Non Fat Greek Yogurt - ❇️ Directions: 1️⃣ Add dry ingredients into a big bowl and mix to avoid clumping. Then add your wet ingredients and mix. Then add cold water and mix till you get a thick but not too thick batter like consistency. 2️⃣ Take your mini waffle makers (I have 2 Dash Brand Mini Waffle makers off amazon) and plug them in to preheat them. Once preheated, spray with non stick butter spray and add your batter. 3️⃣ Repeat this process for all 10 waffles. Once ready, you can now take them and add to your toaster, air fryer or toaster oven to crisp them up! Then add your favorite toppings and syrup and enjoy! Have an amazing rest of your weekend my friends!

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Funfetti Protein Cheesecake Recipe is now LIVE on the YouTube Channel! Like the post and tag your friend you need to make these with this weekend and you both will be entered to win a copy of my Best Selling Recipe Book! And if you win and you’ve already got a copy, you’ll get a full refund! - ✅ Macros per Whole Cheesecake 332 Cals, 33g Carbs, 8g Fat, 32g Protein! Also giving away 3 Recipe Books for this video so make sure to go give it a watch and you can see how you can win there! Love you guys and have a dope Friday!

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Before I begin, here is the best advice I think I could ever give you. Please please unfollow the pages that make you feel like sh*t about yourself. Please. It’s the best thing you could ever do for yourself. It’s one of the best things I’ve ever done and I highly highly recommend you do the same. And what’s going on in this post? The left side was necessary to achieve the right. That’s reality of a bulk. The left was me at 185lbs. 10 months in a bulking phase. I went from 153lbs to 185lbs in about 10 months. I committed. It was uncomfortable as hell. The picture on the left makes me cringe to be honest. That’s not because I didn’t love myself then. It was just I knew I was a bit over the body fat percentage I feel good at. I was 13lbs heavier than I had ever been. And yes the lighting, my pale white winter skin and angle isn’t that most flattering either lol. But moral of the story is, on the right, I am sitting at between 172-175lbs. Not too lean. I’m comfortable. I would call this really healthy. My biofeedback in amazing. I just feel great. And this is the result of finally committing to a bulk and investing in that future version of me. That me that I am sooo grateful for today. You guys know I’ve been talking about this a lot lately on here and the podcast pleading with you guys to finally commit to a prolonged bulking phase. A consistent surplus of calories paired with consistency of training and stress management lasting about 9-12 months. It’s going to be really really hard. You are going to look at yourself in pictures and in the mirror and the psychological warfare will begin. Your mind will make it seem like it’s 10x worse than it really is. We are really good at being a**holes to ourselves. Don’t listen. Focus on that return on investment this will yield. 9-12 months in the grand scheme of your whole life is nothing. You will not regret it. I promise. PS. Please take my advice in the beginning and unfollow all those pages you KNOW you need to unfollow that make you feel like sh*t. You are doing better than you think you are. I promise.

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