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Chocolate-Lovers-Cookbook-2.0.Pdf Welcome to the Chocolate Lover’s Survival Guide, where you’ll find some of my favorite macro friendly chocolate recipes. If you’re wondering about what macro friendly even means, I’d summarize it as making food with lower ​ calories from carbs and fat and emphasizing calories from protein. But why do that? Is protein magical? None of the macronutrients are magical, but protein is usually more difficult to incorporate into the diet. Carbs and fats are readily available and dirt cheap. Just look at a box of Oreos or ramen noodles. Not to mention, eating more protein is great for body composition for its high energy cost during digestion and absorption. To simplify, fewer calories will be absorbed from protein than other macronutrients. All that being said, protein may be essential for building muscle/recovering from training, but all three macros are important. I would encourage you to not look at any as good or bad. They all serve a purpose - it’s just that protein is under dosed and can be the most beneficial to increase. The Recipes Below you’ll find my favorite macro friendly chocolate recipes: 1. One-Minute 100-Calorie Brownie 2. 4-Ingredient Protein Donuts 3. Double Chocolate Protein Donuts 4. Mississippi Muscle Pie 5. No Bake Fudge Brownie Bites 6. No Bake White Chocolate Protein Bites 7. Protein Chocolate Peanut Butter Puppy Chow 8. 5-Ingredient Double Chocolate Chip Cookies 9. Microwaveable Chocolate Pie 10. Chocolate Stuffed Protein Pancakes 11. Chocolate Covered Strawberries 12. Protein Chocolate Chip Cookie Dough 13. DIY Chocolate Peanut Butter 14. Chocolate Peanut Butter Popcorn 15. Chocolate Fluff 16. Reese’s Smoothie 17. Butterfinger Smoothie 18. Chocolate Peanut Butter Ice Cream 19. Chocolate Chip Cookie Dough Yogurt Melts 20. Double Chocolate Yogurt Melts One final note on macros before you get to the recipes. I get the question about calculating calories and macronutrient needs quite a bit. So, I wanted to include the strategy I use. If you know what you’re doing in this area, skip down to the recipes! The following is an excerpt from my nutrition eBook, Nutrition Made Easy 3.0, ​ and should give you a quick rundown of how I go about determining calorie/macro needs. If you’d like to view a PDF of the full book, just click here. ​ Calculating Caloric Needs & Determining Metabolic Rate The first step in making any body composition change is to determine your goal and which caloric state you need to be in. If your goal is weight loss, you need to be in a caloric deficit, or consume less calories than you expend. To gain weight you will need to be in a caloric surplus, or consume more calories than you expend. And to maintain, you will need a balance between calories consumed and expended. Although protein, carbohydrate, and fat ratios are important, the single most important factor in weight change is calorie intake. So, once you have your body composition goal, it’s time to answer the question, “How many calories do I need to reach that goal?” Before we dive in on how to answer this question - the best piece of advice I can give on determining how many calories you need is to not stress yourself out over it. None of the calculations we’ll go over will ever be 100% precise. Everyone is different, and there are a TON of factors that influence your metabolic rate. Hormones, muscle to fat ratio, age, diet composition, food quality, genetics, and more can all play a huge role in metabolic rate and daily calorie needs. A good example of this would be the friend who eats everything in sight and never gains a pound. This discrepancy between individual metabolic rates makes it difficult to calculate calories with any one formula or equation. The formulas provided below work for a large percentage of people, but the most accurate way to find how many calories you need in a day is to precisely track your food intake for 1-2 weeks. If you are ok with a “ballpark” number, there is no need to do this. But if you want the most accurate number on your caloric needs use the steps below. And don’t worry, tracking your calories or food intake doesn’t have to be a lifelong thing. That is, unless you want it to be. Section three of Nutrition ​ Made Easy covers an eating strategy that can potentially alleviate the need ​ to track nutrition or adopt any “diet” or specific eating protocol. A quick step by step guide on how to determine your daily needs: 1. Record your current body weight. 2. Track everything you eat or drink for an allotted time period. 3. At the end of your tracking period, divide your total calories by the number of days you tracked. (If you ate a total of 21,000 calories in a week that would be 21,000/7 days for an average of 3,000 calories/day.) 4. Record your weight after the tracking period. a. If your weight remained the same – 3,000 calories/day is close to your maintenance calorie level b. If you gained weight – Your daily calorie needs are less than 3,000/day. How much will depend on the amount of weight gained. If your weight increased by .25 pounds, you might do better with 2,750/day. If you gained over one pound in a week you may need to drop closer to 2,250 or so. c. The same scenario applies to losing weight, only in the reverse order. There are plenty of formulas that require tons of input like age, height, and include conversions with more math. If you just need a place to start, a fairly simple method you could use is a body weight multiplier. A body weight multiplier takes into account your current body weight and the amount of time you are exercising or training in a week’s time. The only variable that changes with a body weight multiplier is the base number that correlates with your goal. Weight Loss Body weight X (8 + Weekly Training Hours) Example: A 150lb woman exercising 3 hours per week: 150 X (9+3) = 1,800 ​​ calories/day Weight & Muscle Gain Body weight X (14 + Weekly Training Hours) Weight Maintenance Body weight X (11-12 + Weekly Training Hours) There are a few other factors to consider with body weight multipliers. - Lifestyle and work environment – If you have a completely sedentary job and lifestyle (like a student), these numbers may be a bit lower. On the other hand, if you’re moving around all day or perform manual labor, you’ll likely need to increase these calories. - Your metabolic rate is not set in stone - As you gain or lose weight your metabolic rate may change with it. A heavier person typically burns more calories at rest than a lighter person. - Training intensity – If you are a competitive athlete, you may need to add training hours to account for the elevated intensity. If you are only walking the dog a few times a week you may want to be less generous with your training hour total. Remember that these numbers are only a place to start, and will likely need to be adjusted over time. Be sure to avoid making too drastic of a change all at once. Decreasing or increasing your calories by over 500 at one time is a mistake and is not a maintainable strategy. The best rate of weight loss or gain is around one pound per week with a maximum of around two pounds per week in either direction. Sticking to a pace that is sustainable will benefit your overall health and set you up for long term success. Calculating Macronutrient Ratios: Protein/Carb/Fat Our first concern will be determining protein intake, and then filling in the rest with carbs/fats. Protein Goal: 1.2 grams of protein per pound of lean body mass (LBM) ​​ 1. (100 - Body Fat Percentage) / 100 = LBM % ​ ​ 2. Body weight X LBM % = LBM ​ ​ 3. LBM X 1.2 = Protein Goal (grams) ​ ​ Example: 200 lb male with an estimated 20% bodyfat. 1. (100-20)/100 = .8 2. 200 X .8 = 160 3. 160 X 1.2 = 192 grams of protein ** You may be asking why we don’t just use 1 gram per pound of body weight, which is a pretty standard piece of advice. I use 1.2 grams per lb of LBM for a few reasons. - Most people have a really hard time eating 1 gram per pound of body weight. - The protein goal becomes a lot more realistic for someone with quite a bit of weight to lose. If you have 50-100 pounds to lose, eating 250-300 grams of protein/day will be a cumbersome task. - It’s what I’ve found to work best! Enough on that - here’s how to figure out the rest. - Fat should never fall below 30% of total calorie intake in a fat loss diet. To ​ ​ figure out how many grams you could use this equation: (Total calories X .3) / ​ ​ ​​ 9 = grams of fat per day ​ ​ - Carbs will fill in the rest of your intake. There are 4 calories per gram of ​ ​ carbohydrate. You can find out how many grams remain by adding your ​ ​ calories from protein and fat, then subtracting that from your total calories. Once you have your remaining calories you can divide by 4, and boom, there are your grams of carbohydrates/day. This may all seem confusing so here’s an example from start to finish: Jane Doe 175 pounds 30% BF Trains for 3 hours each week and has a sedentary job 175 X 12 (9 + 3 hours) = 2,100 calories/day Protein 175 X .7 = 123 (LBM) X 1.2 = 148 grams of protein per day ​​ 148 X 4 calories per gram = 592 calories from protein Fat 2,100 X .3 = 630 (calories from fat) / 9 (calories in 1g of fat) = 70 grams of fat ​​ per day Carbs What’s left over? 630 calories from fat + 592 from protein = 1,222 2,100 total - 1,222 = 878 calories from carbohydrates / 4 (calories in 1g of carbs) = 220 grams of carbs per day ​​ ​ ​ Totals 2,100 calories per day ​ 148g Protein ​ 70g Fat ​ 220g Carbohydrate ​ A few things to consider: - These numbers will change as you progress.
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