Category Archives: Nutrition

Powdered Peanut Butter Is a Joke for Keto Bodybuilders

Posted on by


Powdered Peanut Butter Is a Joke for Keto Bodybuilders

Natural PB, almond, or sunflower butter destroys powdered PB in every way that matters for real ketogenic training.

The Gimmick Exposed: What Is Powdered Peanut Butter?

Powdered peanut butter is exactly what it sounds like—regular peanut butter with the fat stripped out, turned into a powder. Marketers call it “low-calorie” and “high-protein,” but the truth is it’s a cutting-phase gimmick designed for low-fat, high-volume eaters chasing numbers, not performance.
If you’re a keto bodybuilder trying to get shredded while staying fueled and anabolic, this stuff is a meme—not a solution. It sacrifices what matters most: dietary fat and nutrient density.

Compare the Macros: Powdered PB vs. Real Nut Butters

Type Serving Size Calories Fat Protein Net Carbs
Powdered PB (2 tbsp, mixed) 13g powder + water 60 1.5g 6g 3g
Natural PB (2 tbsp) 32g 190 16g 8g 3g
Almond Butter (2 tbsp) 32g 200 18g 7g 2g
Sunflower Butter (2 tbsp) 32g 190 17g 6g 2g

Notice something? Powdered PB has 5–10x less fat per gram, yet nearly the same carbs. For keto, that’s a fail. Your body runs on fat. This stuff starves your energy system.

Why Powdered PB Falls Flat on Keto

  • Less fat = less fuel. You’re running on ketones, not sugar. Stripping fat leaves you with garbage macros.
  • More carbs per gram of fat. That’s the opposite of what you want. Every gram of carb counts when your limit is 20g/day.
  • Minimal satiety. Fat and fiber keep you full. Powdered PB has neither. Expect cravings and energy dips.
  • Overprocessed. Real PB is just ground nuts. Powdered? It’s mechanically defatted, refined, and dried. That’s not “natural.”

If you’re using powdered PB and calling it keto, you’re doing it wrong. This is bodybuilding, not cosplay.

When Powdered PB *Might* Be Useful

Let’s be real. There’s only one scenario where powdered peanut butter might have a place: low-fat cutting for stage-prep or temporary volume tricks when fat macros are bottomed out and carbs are slightly up.
Even then, you’re choosing flavor over fuel. It can add a peanut butter taste to shakes or oats. But it’s not giving you what real nut butter delivers: satiety, slow fuel, dense nutrition, and true ketogenic balance.
Don’t pretend powdered PB is better. It’s a flavoring agent, not a food.

The Verdict: Real Wins Every Time

Natural peanut butter, almond butter, or sunflower butter all deliver what powdered PB never will: real fats, lasting energy, better hormones, and true satiety. They support your training, your metabolism, and your brain.
Powdered PB? That’s for people chasing fake volume instead of real results. Fuel up or fall off.

#IronResilience stands for performance, power, and purpose. Leave the gimmicks to the Instagram dieters. We train hard. We fuel smart. And we never compromise on what matters.
Choose fats. Choose strength. Choose real food.

The Four Enemies of Strength: Exposing the Lies That Keep You Fat, Weak, and Sick

Posted on by

THE FOUR ENEMIES OF STRENGTH: EXPOSED

There are four types of people keeping you weak, soft, and enslaved. They all preach lies that kill progress, kill testosterone, and kill the warrior spirit inside men. It’s time we name them, shame them, and bury their fake science, fake strength, and fake values.

1. THE WHITE COAT CULT: DOCTORS, DIETITIANS & POP CULTURE “EXPERTS”

They don’t lift. They don’t eat meat. They don’t know what a deadlift is. But they want to tell you how to “be healthy.”

  • They say cholesterol is bad. Yet your brain and hormones are made from it.
  • They say fat causes heart disease. But ignore sugar’s role in inflammation, obesity, and diabetes.
  • They say red meat will kill you. But cheer for lab-grown soy sludge and oat milk with seed oils.

They are bought. Paid for. Controlled. You are their lab rat. And they get rich off your weakness.

Truth: Real health comes from iron, meat, sleep, sweat, testosterone, and discipline—not pills and low-fat yogurt.

2. THE FRAUDULENT TRAINER: “JUST MOVE MORE AND EAT CLEAN”

Most personal trainers are glorified babysitters with no real strength, no real knowledge, and no results.

  • They parrot whatever trend is hot—bootcamp, HIIT, detox smoothies.
  • They push carb-heavy “clean eating” that keeps you hungry and flat.
  • They avoid confrontation and never tell clients the truth: YOU’RE STILL FAT BECAUSE YOU EAT TOO MUCH GARBAGE.

Truth: Real training builds warriors. Not gym class survivors. Not calorie-counting addicts. Train for power. Eat for fuel. Cut the fluff.

3. THE BODY-POSITIVE DELUSIONALS: “FIT AT ANY SIZE” LIES

Obesity is not healthy. It is not brave. It is not empowering.

It is a slow suicide celebrated by people who fear discipline and envy those who have it.

  • They say they’re “working on it” while slamming frappuccinos and doing 10-minute TikTok dance workouts.
  • They insult lean, disciplined people to feel better about their own choices.
  • They redefine fitness to protect feelings, not bodies.

Truth: You can’t out-cardio a bad diet. You can’t call fat “fit.” You can’t fake real strength. There is no body positivity in dying young from preventable diseases.

4. THE EXTREMIST VEGAN: THE RELIGION OF WEAKNESS

Their slogan is compassion. Their results are weakness.

  • Low protein. Low fat. High carbs. Zero testosterone.
  • Fake meat, fake cheese, fake strength, fake ethics.
  • They scream about cruelty while forcing humans to eat chemical garbage made in factories.

They don’t look like they lift—because they don’t. Their heroes are soy-faced, skinny-fat, sunken-eyed influencers who confuse malnourishment for moral superiority.

Truth: Human biology was built on animal fat, organ meat, muscle, and bone. You don’t grow strong by avoiding the fuel your ancestors thrived on. You grow weak. You grow soft. And you lose.

THE VERDICT:

If you listen to any of these people, you will be average at best—and broken at worst.

Reject their lies. Eat meat. Lift heavy. Sleep deep. Burn fat. Build muscle. Embrace suffering. Earn your pride.

Be the exception. Or die like the rest.

Reject Comfort, Reject Carbs, Reject Cowardice: Build the Body They Hate

Posted on by

THE COWARDS’ CREED VS THE CHAMPION’S CODE

Most people are fat, lazy, weak, and dying slowly. And they like it.

They hide behind slogans:
“Body positivity.”
“Just move more and eat less.”
“My doctor says red meat causes cancer.”
“Carbs give me energy.”
“Meat is bad for the environment.”

LIES. EXCUSES. WEAKNESS.

WHY THEY STAY FAT AND WEAK:

  • They worship comfort. Fast food. Soft drinks. Netflix. Pills. They’d rather be numb than strong.
  • They outsource their thinking. To TV, TikTok, and doctors who haven’t lifted since the ’80s. They fear meat and fat, but trust cereal and statins.
  • They fear pain and discipline. The gym hurts. Cooking takes time. So they hide behind diet soda and low-fat granola bars while their testosterone dies in silence.

THE CARB LIE

“You need carbs for energy.” That’s the mantra of the carb cult.

But what they don’t tell you is that carbs are short-term fuel with long-term damage. Chronically elevated insulin, unstable blood sugar, sugar crashes, fat gain, and inflammation—carbs cause it all.

Sugar is a drug. It lights up the same centers in your brain as cocaine. And they put it in everything.

The average person is a walking insulin bomb, tired, hungry, and emotionally unstable—because they believe cereal is health food and meat is murder. This is the nutritional Twilight Zone.

HIGH CARB, LOW FAT, LOW TESTOSTERONE

The mainstream “fitness” plan is this:

  • High carbs
  • Low fat
  • Minimal meat
  • Protein powders over real food

That’s not a muscle-building plan. That’s a castration protocol.

No dietary fat = no testosterone. No red meat = no iron, no B12, no zinc. Carbs spike insulin and shut down fat burning. And protein without fat is useless for natural lifters trying to recover and build real mass.

THE VEGAN LIE

Veganism is not strength. It’s submission.

Low protein, low fat, incomplete amino acids, and soy estrogen bombs. You don’t build a warrior body on lentils and lies. You build it on flesh, fat, fire, and heavy iron.

The vegan movement isn’t about health. It’s about control. A weak, hungry, testosterone-deficient population is easy to rule, easy to drug, and easy to sell lab-grown food to.

WHY MAINSTREAM MEDICAL & NUTRITION “EXPERTS” HATE MEAT, MUSCLE, & MASCULINITY

The system doesn’t want you jacked, focused, independent, and full of testosterone.

  • They push statins over steak.
  • They fear red meat more than obesity or sugar addiction.
  • They tell you lifting is dangerous, but antidepressants and fake food are fine.
  • They want men soft, women sick, and kids doped up and disconnected from reality.

This is why the fitness mainstream and medical mainstream work together—to keep people weak, obedient, and afraid of real strength.

THE CHAMPION’S CODE

  1. Lift heavy. Lift hard. Lift always.
    Strength first. Aesthetics second. No days off. Train like your life depends on it—because it does.
  2. Eat like a predator, not a pet.
    Fatty meat. Eggs. Fish. Butter. No seed oils. No grains. No sugar. No soy.
  3. Use tools that work.
    Supplements, TRT, fasting, keto, carnivore. Don’t ask for permission to reclaim your health and power. Do what gets results. Period.
  4. Reject their soft science and “safe” advice.
    The food pyramid is a joke. “Balanced diet” means balanced weakness. Be radical. Be relentless.
  5. Kill the coward inside you.
    Every day you make a choice—growth or decay. There is no neutral. Get jacked. Get sharp. Or get left behind.

THE BOTTOM LINE:

You’re either building a fortress of muscle, willpower, and pride… or you’re decaying in a pit of carbs, weakness, and lies.

TRAIN. EAT. GROW. DOMINATE.

Week 2 Keto Fatigue, Strength Gains & Real Shred Progress – 180 Protocol Update

Posted on by

Week 2 Update – 90 Day Shred on the 180 Protocol

Welcome to Week 2, Day 1 of the 90 Day Shred, part of the Iron Resilience 180 Protocol—where real-world strength, discipline, and clean eating collide to build lean, natural physiques and sharpen the mind.

The Truth About Keto Fatigue

If you’re on keto, you already know. It hits hard in the first few weeks. The fatigue, the brain fog, the sense that no matter how much fat, salt, or protein you eat—you’re still drained. That’s normal. It’s your body learning how to burn fat for fuel instead of sugar. And there’s no shortcut. You just have to live with it until your body adapts.

What makes it worse is slipping up. Go over your carbs, and you reset that adaptation clock. You’ll go right back through that energy crash again. It’s brutal—but here’s why I stick with it:

  • No more hypoglycemia: My blood sugar doesn’t crash anymore.
  • Stable moods: Less emotional volatility and brain fog.
  • Health > aesthetics: Keto isn’t for looking sexy—it’s for staying sane and healthy. Looking good is just a side effect.

The reality is most people don’t want to hear the truth. You can’t get shredded while eating junk. You can’t out-train or out-supplement a bad diet. Those YouTubers eating cereal and getting jacked? Genetic outliers. That’s not me. That’s not you. For 99% of us, the only way to transform is through consistency, clean eating, and serious training.

Today’s Nutrition – Week 2 Day 1

3 AM Meal:

  • 3 small chicken thighs (skin-on, bone-in)
  • 50g mixed nuts
  • 20g trail mix (low-carb, light raisins)
  • 50ml peanut oil
  • 25ml coconut oil
  • 8 small restaurant butter packets
  • 1 scoop whey isolate
  • 1 cup almond milk
  • 1.5 tbsp natural peanut butter
  • 175g lactose-free fat-free Greek yogurt

11 AM Meal:

  • 12g pork fat
  • 2 whole eggs
  • 2 cups spinach
  • 1 cup bell peppers and onions
  • 2 tbsp chipotle sauce
  • 4 small chicken thighs (skin-on, bone-in)
  • 6 small beef sausages
  • 20g trail mix
  • 1 scoop whey isolate
  • 100g Greek yogurt
  • 2 tbsp natural peanut butter

Post-workout snack: Small portion of mixed nuts with raisins

Calories & Macros (Approximate)

  • Total Calories: ~3,000 kcal
  • Protein: ~280g
  • Fat: ~200g
  • Net Carbs: ~18g

This keeps me well within keto ranges, high in protein for muscle retention, and high in fats for stable energy. Despite the raisins and minimal vegetables, I’m still in ketosis.

Workout Log – Chest, Triceps, Shoulders, and Delts

Time: 3:30PM – 4:10PM

Flat Barbell Bench Press
- 245 x1
- 230 x6
- 230 x8
- 225 x10
- 215 x15

Close Grip Barbell Bench Press
- 215 x10
- 210 x10
- 205 x10

Incline Dumbbell Bench to Flyes
- 85 x10
- 85 x10
- 70 x10

Incline Dumbbell Bench Press
- 70 x12

Incline Dumbbell Pullovers
- 70 x10 x3 sets

Dumbbell Overhead Triceps Extension
- 60 x12 x2
- 50 x12

Lateral Dumbbell Raise
- 40 x8
- 30 x12 x2

Cable Pushdowns
- 137 x12 x4

Rope Pushdowns
- 137 x12 x3

Seated Dumbbell Press
- 75 x12
- 60 x12
- 50 x12

Cable Bent Over Lateral Raises
- 50 x12 x3

Cable Flyes
- 50 x20 x3

Calories Burned:

Workout burn: ~350–400 kcal
Steps walked: 27,000 (~1,200–1,400 kcal burn)

Current Stats

  • Weight: 205 lbs
  • Height: 6’0”
  • Estimated Body Fat: 8–10%

Closing Thoughts

Keto isn’t easy—but it’s worth it. You trade the short-term hit of carbs for long-term control over energy, mood, and metabolism. You don’t need superhuman genetics. Just discipline, honesty, and consistency. That’s the 180 Protocol. That’s Iron Resilience.

See you in the next update—stay strong, stay sharp.

6 Unbreakable Nutrition Rules for Fat Loss and Mental Discipline

Posted on by

6 Unbreakable Nutrition Rules for Fat Loss and Mental Discipline

Intro: I went from 276 lbs and obese to 205 lbs at 10% body fat. No gimmicks — just discipline, real food, and consistency. I cut carbs from grains and sugar, focused on healthy fats and protein, tracked every calorie, fasted, hit my step goals daily, and lifted weights 4–7 days a week (currently 6).

1. Track Every Bite and Sip

Log every portion of food and drink — even tiny amounts like a teaspoon of milk.

If it’s not oxygen or zero calories, it counts.

Use a food scale for accuracy.

Be honest — even the “small stuff” adds up.

2. Set Calories at Base Maintenance

Only set your calorie goal at base maintenance (not including exercise).

This gives you full control to add or subtract based on daily activity.

3. Track Your Steps and Activity

Wear a step tracker or fitness watch every day.

At night, log:

  • Total calories burned from your step tracker.
  • Any extra activity (e.g., “15 minutes biking”).

4. Stay Within Your Calorie Budget

Track everything daily, no exceptions.

Once you hit your calories for the day:

  • Stop eating or
  • Do more activity to “earn” a little more food.

No negotiations. Hunger or cravings don’t change the math.

5. Understand the Consequences of “Just a Little”

Even “just a little” cake, chips, or fast food:

  • Has no nutritional benefit (only taste).
  • Causes blood sugar spikes and fat gain.

Junk food is high calorie and low nutrition — it sets you back for almost no reward.

6. Change How You View Food

See food as fuel, not comfort or entertainment.

Prioritize:

  • Macros (protein, carbs, fats)
  • Micronutrients (vitamins, minerals)
  • Satiety (how filling it is)

Flavor can still be enjoyed by modifying recipes, but the mindset must stay locked on fuel, not indulgence.

Summary: Fat loss isn’t complicated — it’s just hard. Discipline, honesty, and consistency will always beat hacks and shortcuts. Stick to these six rules and watch your body and mindset change.

 

The 180 Protocol: Building Iron Resilience Through Ketogenic Discipline

Posted on by

The 180 Protocol: Building Iron Resilience Through Ketogenic Discipline

When it comes to building true resilience—metabolic, hormonal, and physical—my approach is simple but strict. I follow a high-protein ketogenic diet designed to fuel long-duration, low-to-moderate intensity endurance and strength training. This protocol prioritizes metabolic efficiency, hormonal balance, and lean body composition through precision nutrition and consistent training.

Why Keto is Optimal for My Training Style

For the type of training I do—high-volume weightlifting, hours of walking daily, and consistent conditioning—a ketogenic or low-carb diet offers a serious edge. When combined with high protein intake and whole foods, it enhances:

  • Insulin sensitivity
  • Fat oxidation
  • Metabolic flexibility

In other words, your body gets better at using fat for fuel, while preserving lean muscle mass and minimizing inflammation.

The Purpose of Carbs (and Why I Use Them Strategically)

Carbohydrates do have a place in performance nutrition—but only when they serve a purpose. They are most beneficial for:

  • High-intensity glycolytic training (like CrossFit, sprinting, or volume-heavy bodybuilding)
  • Bulking phases, where insulin’s anabolic properties can support muscle growth

Outside of these contexts, carbs are non-essential. I treat them like a performance tool, not a dietary staple. I cycle carbs around workouts to fuel performance and ensure they’re used immediately, rather than stored. My carb sources are always nutrient-dense: berries, avocados, nuts, non-starchy vegetables, and some dairy. No grains, sugar, potatoes, or high-sugar tropical fruits.

Cheat Meals Done Right

A “cheat day” for me doesn’t mean junk food. It means a maintenance-calorie day where I enjoy more healthy fats, a little extra dairy, or a few more carb-rich veggies or nuts. Even then, I stay in control. No bingeing, no processed garbage—just a mental and physical reset.

The Real Superfoods: Low-Carb Vegetables

Forget carrots and turnips. When it comes to fiber, antioxidants, and micronutrients with almost no caloric load, here’s what makes the cut:

  • Spinach – more vitamin C than most fruits, plus iron and fiber
  • Bell peppers, kale, asparagus, cabbage – colorful, nutrient-dense, low in sugar
  • Avocados – fiber, potassium, and healthy fats
  • Mushrooms – okay in moderation, not the best carb-wise

Your plate should look like a rainbow. Those colors come from phytochemicals—like carotenoids, chlorophylls, and anthocyanins—that are proven to support:

  • Reduced inflammation
  • Hormonal balance
  • Brain health
  • Cardiovascular function

“Eat the rainbow” isn’t just marketing. It’s biochemistry.

Final Thoughts: Precision, Not Perfection

I keep carbs under 50 grams most days—never more than 70—and they’re always from whole foods. I train hard, walk 5–6 hours a day, and stay dialed in. The results I get come not from shortcuts, but from consistency.
The 180 Protocol isn’t about restriction—it’s about reclaiming control over your physiology. High-protein. Clean fats. Smart carbs. Relentless consistency.

That’s how you build iron resilience.

2 Fat-Burning Coffee Hacks for Cutting Hunger & Boosting Metabolism

Posted on by

Chocolate Cinnamon Coffee Shake (Cutting Friendly)

Ingredients:

  • 1 scoop chocolate whey
  • 1 tsp instant coffee
  • 1–2 tsp cinnamon
  • 3 Sugar Twin (or to taste)
  • Cold water or ice (or milk if you’ve got the calories)

Instructions:

  1. Toss everything into a shaker or blender.
  2. Mix with cold water (6–10 oz depending on texture you want).
  3. Add ice or blend for thickness.
  4. Shake/blend well. Done.

Why It’s Awesome

  • Hunger control: Protein + caffeine + cinnamon = solid satiety, especially fasted.
  • Thermogenic effect: Caffeine + protein digestion = slight metabolism boost.
  • Blood sugar stability: Cinnamon helps blunt spikes, making it a good snack or meal replacement during a cut.
  • Taste: Coffee enhances the chocolate, and cinnamon adds warmth and fullness to the flavor.

Macros (approximate):

  • Calories: ~120–150 (depending on whey)
  • Protein: 25–30g
  • Carbs: 1–3g
  • Fat: 1–3g

Spiced Cocoa Coffee (Low Cal & Cutting Friendly)

Ingredients:

  • 2 tsp instant coffee
  • 2 tsp cinnamon and nutmeg
  • 6 Sugar Twin (or to taste)
  • 2 tsp skim milk (optional)
  • 1 tsp unsweetened cocoa powder

Super low-cal and tastes like a winter dessert.

Hunger Suppression

  • Caffeine is a mild appetite suppressant, especially in a fasted state. It can help blunt hunger for a few hours.
  • Cinnamon may help reduce appetite by stabilizing blood sugar levels, preventing spikes and crashes that lead to cravings.
  • Nutmeg and cocoa powder add flavor depth, which can satisfy “mouth hunger” without real calories.

Metabolism & Fat Burning

  • Caffeine boosts thermogenesis (your body’s calorie burn rate) by increasing adrenaline and mobilizing fatty acids.
  • This effect is mild but helpful in a deficit—especially fasted with cardio.
  • Cinnamon may improve insulin sensitivity slightly, which helps partition nutrients better and reduce fat storage.

Inflammation

  • Cinnamon, nutmeg, and cocoa all have antioxidant and anti-inflammatory properties.
  • Keeping inflammation low is helpful for recovery, fat oxidation, and staying sharp during a hard cut.
  • Coffee itself contains polyphenols which are anti-inflammatory too—just don’t overdo caffeine or it can backfire via cortisol.

Best Use for You

  • Drink this fasted in the morning or between meals to crush hunger and enhance output.
  • It’s especially useful before cardio or walking.
  • Just avoid too many cups or too much artificial sweetener late in the day—can mess with sleep and gut if overused.

Metabolic Firestorm Protocol [Free PDF]

Posted on by

Free Download: The Metabolic Firestorm Protocol (Holy Shit Week Meal Blueprint)

I built this during the Holy Shit Week cut — a simple, high-output nutrition plan designed to keep you lean, full, and sharp even in a steep deficit.

It’s based on real training, high daily steps, and no fluff. If you’re trying to drop fat fast without crashing your energy or losing muscle, this is for you.

This isn’t a magic fix. It’s just what actually works when you train hard, walk a lot, and stay disciplined.

Includes:

  • Step-by-step macro setup
  • Daily meal template
  • Activity-based adjustments
  • Simple tips to stay anabolic in a deficit

No email opt-in. No catch. Just the blueprint.

Download the free PDF below and start running it.

Download Now

 

The Truth About Diet Soda: Why the Hate Is Overblown

Posted on by

Diet soda has been a controversial topic for years, with people acting like it’s some kind of chemical poison while ignoring the fact that regular soda is loaded with sugar and contributes to obesity, diabetes, and metabolic dysfunction. If you’re focused on fitness, performance, and staying lean, why would you drink liquid sugar when you have a zero-calorie alternative? 

Let’s break down the main arguments against diet soda and why they don’t hold up. 

1. Artificial Sweeteners Are Poison

One of the biggest myths is that artificial sweeteners like aspartame, sucralose, or acesulfame potassium are “toxic” or cause cancer. This fear mostly comes from rat studies where they were given absurd amounts—amounts no human would ever consume. 

The FDA, WHO, and multiple health organizations have reviewed artificial sweeteners extensively and found no solid evidence of harm when consumed in normal doses. If aspartame was as deadly as some people claim, we’d be seeing a massive spike in health issues among diet soda drinkers, but that’s not happening. 

2. Natural Is Always Better

There’s a common belief that anything “natural” is better than artificial alternatives. But let’s be real—sugar is natural, and it’s one of the main drivers of obesity, insulin resistance, and metabolic disorders when consumed in excess. 

Diet soda removes the main problem with regular soda—sugar. If your goal is fat loss or body recomposition, it’s a no-brainer to go with the zero-calorie option. 

3. It Tricks Your Brain Into Craving Sugar

Some people claim that drinking diet soda will increase sugar cravings and cause weight gain. But there’s no strong evidence proving this. In fact, studies show that people who replace sugary drinks with diet soda often lose weight because they cut down on calories. 

The reality is, if you have discipline and control over your diet, drinking a can of Coke Zero won’t suddenly make you binge on junk food. If anything, it can help you stick to your goals by giving you a sweet taste without the calories. 

So, Is Diet Soda Bad for You?

No. Unless you’re drinking absurd amounts every day, there’s no legitimate reason to avoid it. If it helps you stay in a calorie deficit, avoid cravings, or just enjoy a drink without the sugar bomb of regular soda, go for it. 

Fitness is about discipline, efficiency, and making smart choices. People who demonize diet soda while chugging sugary drinks or stuffing their faces with “natural” junk food are missing the bigger picture. Stick to what works for you, and don’t let bro-science or fear-mongering hold you back. 

Iron Resilience is about results, not dogma. Make the smart choice and move forward.

Average diet soda enthusiast…

High-Protein Homemade Protein Bars with Oats, Whey, Peanut Butter, and Stevia

Posted on by

These protein bars are perfect for anyone looking to boost their protein intake on a budget, especially if you’re bulking. They’re easy to make, delicious, and provide a hefty dose of protein. Plus, you can snack on them whenever you need a quick, satisfying boost.

Ingredients


– 3 cups rolled oats 
– 4 scoops whey protein (each scoop provides around 20-25g of protein, adjust based on your specific protein powder) 
– ½ cup natural peanut butter (unsweetened, smooth or crunchy) 
– 4 tbsp stevia (or adjust to taste, depending on your preference for sweetness) 
– 1 cup water or almond milk (you can add more if needed for consistency) 
– 1 tsp vanilla extract (optional) 
– A pinch of salt (optional) 

Recipe

1. Mix Dry Ingredients:

In a large mixing bowl, combine the rolled oats, whey protein, and stevia. Stir everything together to make sure the protein powder is evenly distributed with the oats.

2.  Add Wet Ingredients:

Add the peanut butter, water (or almond milk), and vanilla extract (if using) to the dry ingredients. Mix everything together well. Gradually add more liquid if the mixture is too dry, but you want it to form a dough-like consistency.

3. Press Into a Pan: 

Line a small baking pan (an 8×8 pan or similar) with parchment paper or lightly grease it. Press the mixture into the pan evenly, packing it tightly. Use the back of a spoon or your hands to smooth it out.

4. Chill and Set: 

Place the pan in the fridge for 1-2 hours to let the bars firm up. This will help them hold together and make them easier to cut.

5. Cut Into Bars: 

After chilling, remove the pan from the fridge and cut it into 8 bars (you can also cut them into smaller sizes if you’d like, but 8 bars will give you around 40g of protein per bar).

6. Store: 
 

Store the protein bars in an airtight container in the fridge. They will stay fresh for up to a week. You can also wrap them individually for a convenient, portable snack.


Nutrition Estimate (Per Bar – makes 8 bars):


– Protein: 40-45g (depending on your protein powder and serving size)
– Calories: 300-350 (depending on the exact ingredients) 
– Fat: 15-20g (mainly from peanut butter) 
– Carbs: 25-30g (mainly from oats) 
– Sugar: 2-4g (from stevia and peanut butter)

You can still add small amounts of extras like cocoa powder, cinnamon, or chia seeds to enhance flavor and nutrients, but be careful as they may change the consistency of the mixture.

If your protein powder has lower protein per scoop, you can increase the number of scoops or choose a more concentrated protein powder. Some whey proteins have up to 30g per scoop

If you prefer a sweeter taste, you can increase the stevia or swap it out for honey or maple syrup, but be mindful of the extra calories from those sweeteners.

These protein bars are designed to be a high-protein, nutrient-packed snack while still being simple, budget-friendly, and effective for anyone looking to up their protein intake without going overboard on carbs or fat.