Update on the most famous bars on the board
Ok guys, today I made this experiment that turned out *insanely good*
same ingredients, I will write them down again since I made
so many variations:
*1 cup and 1/2 of chocolate whey (I use 1 cup fudge and the other 1/2 cup could be everything, PB, chocolate, vanilla, cookies..)
*1/2 tablespoon of Nustevia NoCarb Blend (best one, hands down)
*1/2 tablespoon of baking powder
*1/3 cup erythritol
and here's the spin off that made my life better: 10gr (a lil less than 1/4 cup) of coconut flour.
Now, hold it right there. This one that I got is labeled as "coconut flour" but is not really.
It's simply dried and grated coconut meat, it's different from actual coconut flour and the
facts are *amazing* on this one (for low carbers like me)
for 100gr of product we have:
protein 5,6
carbs 6,4
fat 62,0 (90% saturated!)
so I put 10gr of it (which is quite a lot, the volume/weight ratio is ridiculous, the stuff is uber light)
in the dry ingredient mixture which is 0.5 protein, 0.6 carbs!!, and 6.2 fat (about 60 calories)
So less carbs than whey but hold it right there: the carbs are fiber! Keto heaven boys
Now let me get to the result tho'.
First thing to say: I DO NOT like coconut. I just don't, I don't hate it, but
I'm not a big fan of it.
This "flour" is pretty much tasteless if you try it on its own, slight coconut flavor
of course but being dried it doesn't really taste like anything.
Added to the bars? *
CREAM*
The bars came out soft and moist, they puffed up like crazy (volume wise we're talking twice
the size!), and the taste is like chocolate cream! They melt in your mouth is ridiculous,
like they came out way too good to be healthy!
Try this out guys, you'll love it.
Again the tip is the same: don't overcook them or they come out too dry,
actually here's another tip that I learned when doing my carb free cheesecake: use a water bath.
Meaning, you put the mixture on a baking sheet right? ok Put this baking sheet on a bigger one
and pour some water in it. It will keep the batter form dry out too much while cooking
Sh#t I'm getting fancy here
indysoccer16
I do Warrior diet, I eat my meal between 9pm and 1am, I fast the rest of the night/day (about 20hours)
I have three meals in that window consisting of:
chicken, egg whites, fat free cottage cheese, fat free greek yogurt, whey based dessert
(like these bars, 2 or 4 chunks, depending on the size, I weight them) for protein
home made carb free cheesecake and avocado are my fat sources (aside from fish oil)
two slices of whole wheat bread are all the carbs I take it (I can make two sandwiches,
re-slicing them)
I take in 1500/1600 calories 6 days a week (yes, calorie deficit),
I do one refeed/carb-up a week when I cut protein and fat a lil
to make room for carbs. In that day I take in about 3k calories, 70% from carbs.
I don't cheat on my diet, ever. I count everything, weight everything.
I train first thing in the morning, fasted, 40gr of BCAA a day divided in pre/intra/pwo
My refeed is done in my heaviest wo day (legs) and it's preceded by a full body depletion workout the day before,
and followed by another very heavy wo the next day (back).
I don't do cardio, never done it, I train to failure, always, or till I pass out, or vomit,
or all of the above, also my sessions are very long, like ridiculously long.
My advice is: don't do what I do.