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20 Low-Fat Desserts That Will Actually Fit Your Macros

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20 Low-Fat Desserts That Will Actually Fit Your Macros

If you’ve been skipping dessert because you can’t “afford” the calories, then you need to check out these low-fat dessert recipes!

 

Can you have your cake and eat it, too…even when you’re watching your calories and macros?

Well, when you have the right low-fat dessert recipes like these, the answer is a resounding “yes.”

Not only are these recipes delicious low in fat (and thus calories), which makes them easier to fit into a meal plan, many of them are relatively high in protein, too.

And as a high-protein, high-carb diet can help you preserve muscle while losing fat, you could also say these desserts are bona fide “diet foods.” 😉

So, if you want to cut the fat from your desserts but not the flavor, these recipes are hand-picked for you.

Enjoy!

Low-Fat Chocolate Bundt Cake

low fat bundt cake dessert Picture courtesy of The Dieting Chef

When dieters want a low-fat cake, chocolate is too often off the table. Thankfully your inner chocoholic doesn’t have to be sacrificed to follow a specific meal plan.

Making this recipe will require a few extra ingredients compared to the classic – especially if you’re used to making cake from a box – but the result is a dark chocolate cake that’s good enough to serve for a celebration, yet healthy enough to indulge in any day.

No one will know this bundt cake has cannellini beans, Greek yogurt, and chocolate whey.

Serves 12

Ingredients

1/3 cup all-purpose flour

1/3 cup white whole-wheat flour

1/3 cup wheat germ

1/3 cup Dutch-processed cocoa powder

1 tsp. instant coffee

1/2 cup (2 scoops) WHEY+ chocolate protein isolate

1/2 tsp. salt

1/4 tsp. ground cinnamon

1/3 cup mini dark chocolate chips

3/4 cup (about 1/2 can) reduced-salt cannellini beans

1/4 cup non-fat plain Greek yogurt

1 cup frozen blueberries, slightly thawed

3 Tbsp. water

2 egg whites

1/2 cup brown sugar, firmly packed

1/4 cup white sugar

1 tsp. vanilla extract

1 Tbsp. canola oil

2 tsp. baking powder

Nutrition Facts (Per Serving)

Calories: 163

Protein: 9 grams

Carbs: 26 grams

Fat: 3 grams

 

GET THE RECIPE

 

 

Chocolate Pudding Cake

low fat chocolate pudding cake dessert Picture courtesy of Dinner at the Zoo

This is two desserts in one: rich chocolate cake and pudding. Even though that’s a whole lot of chocolate to enjoy, this cake has a mere six grams of fat per serving.

What’s even more unbelievable is that you can bake the whole thing in under an hour, including the time it takes to make the batter. It’s delicate, so spoon it into a greased baking dish rather than pouring, and then sprinkle with brown sugar and cocoa powder before it goes in the oven.

Serves 8

Ingredients

3/4 cup all-purpose flour

3/4 cup granulated sugar

1 1/2 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. salt

1/3 cup + 1/4 cup unsweetened cocoa powder

1/2 cup milk

3 Tbsp. unsalted butter, melted

1 1/2 tsp. vanilla extract

1/2 cup brown sugar, firmly packed

1 3/4 cups boiling water

Nutrition Facts (Per Serving)

Calories: 211

Protein: 3 grams

Carbs: 41 grams

Fat: 6 grams

 

GET THE RECIPE

 

 

Strawberry Shortcake Protein Overnight Oatmeal

low fat oatmeal dessert Picture courtesy of Dashing Dish

Although it’s one of the go-to healthy desserts, strawberry shortcake can use an upgrade because the typical angel food cake will still have white flour and sugar.

Turn the diet dessert into overnight oatmeal instead, and you’ll benefit from the complex carbs, which keeps your blood sugar from spiking. And unlike the original, this strawberry shortcake makes a healthy breakfast with 20 grams of protein.

Serves 2

Ingredients

3/4 cup unsweetened almond milk (or milk of choice)

1/2 cup plain low-fat Greek yogurt (or unsweetened applesauce)

1 1/2 cups sliced strawberries

1 cup old-fashioned oats

1/4 cup (1 scoop) WHEY+ vanilla protein isolate

2 Tbsp. baking stevia (or 1/4 cup sugar)

1/4 tsp. salt

Nutrition Facts (Per Serving)

Calories: 303

Protein: 26 grams

Carbs: 39 grams

Fat: 6 grams

 

GET THE RECIPE

 

 

Crustless Chocolate Raspberry Cheesecake

low fat cheesecake dessert Picture courtesy of Café Delites

Cheesecake filling is so delicious, you can get rid of the crust and still have a totally satisfying dessert.

The trick to making a completely crustless cheesecake is to use a springform pan. That’s the round metal pan with sides that release from the bottom, which a lot of cheesecake recipes recommend.

But when there’s no crust to hold the filling in place, it’s especially important to have a springform pan to keep the slices together.

Serves 16

Ingredients

18 oz. reduced-fat cream cheese, room temp.

2/3 cup non-fat plain Greek yogurt

1/2 cup granulated stevia (or other sweetener)

1/4 cup unsweetened cocoa powder

2 large eggs

1 cup fresh raspberries, divided

1/3 cup mini dark chocolate chips

Nutrition Facts (Per Serving)

Calories: 119

Protein: 6 grams

Carbs: 5 grams

Fat: 9 grams

 

GET THE RECIPE

 

 

Healthy Oatmeal Fruit Pizza

low fat fruit dessert Picture courtesy of The Yummy Life

Dessert pizza is an awesome idea, but it’s usually little more than a giant sugar cookie with more sugar on top. Either that or it’s made of regular pizza crust topped with fruit.

This recipe rethinks the whole concept by starting with a wholesome oatmeal cookie crust. Once baked, it’s topped with a delicious peanut butter yogurt sauce frosting, and you can use PB2 for that to further reduce the fat.

Finish the pizza with a selection of sliced fruit.

Serves 12

Ingredients

Yogurt Peanut Butter Frosting:

2 cups low-fat plain Greek yogurt

2/3 cup PB2

1 tsp. vanilla extract

3 Tbsp. honey

Oatmeal Crust:

1/3 cup grapeseed or coconut oil

1/2 cup unsweetened applesauce

3/4 cup brown sugar, firmly packed

1 large egg

1 1/2 tsp. vanilla extract

1 1/2 cups whole-wheat pastry flour

3/4 cup rolled oats (not instant)

1 1/2 tsp. baking powder

1 Tbsp. ground flaxseed (optional)

Fresh Fruit:

1 banana, sliced

1/4 cup fresh blueberries

1/4 cup fresh raspberries

1/4 cup strawberries, thinly sliced

Nutrition Facts (Per Serving)

Calories: 258

Protein: 9 grams

Carbs: 37 grams

Fat: 9 grams

 

GET THE RECIPE

 

Want to know how to build muscle and lose fat eating delicious foods like these?"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
 

Six-Ingredient Protein Fudge

low fat fudge dessert Picture courtesy of Nordic Food & Living

It doesn’t take any fancy kitchen tricks to make an amazing fudge that’s got twice as much protein as fat. When you balance wholesome ingredients in the right way, there’s nothing to enjoy but the all-natural flavors.

This fudge is loaded with mixed nuts – such as almonds, walnuts, pecans, and peanut butter – and has a touch of honey. A scoop of chocolate whey protein powder is the secret ingredient, indiscernible once you blend it all together in a food processor.

Serves 12

Ingredients

1 oz. mixed nuts

1/4 cup soy milk (or non-dairy milk of choice)

1 Tbsp. unsweetened cocoa powder

1/3 Tbsp. pure honey

1 scoop WHEY+ chocolate protein isolate

2 Tbsp. peanut butter

Nutrition Facts (Per Serving)

Calories: 45

Protein: 4 grams

Carbs: 2 grams

Fat: 3 grams

 

GET THE RECIPE 

 

 

Homemade Graham Crackers

low fat graham cracker dessert Picture courtesy of Desserts with Benefits

Did you know graham crackers were originally a healthy food trend?

Back in the mid-1800s, they were part of the Graham Diet, which was high in fiber. Since then the intentionally bland original recipe has changed to include honey, cinnamon, and now even high-fructose corn syrup, making them more cookie than cracker.

But since they can be low in sugar, they’ve stuck around in our meal plans to make low-fat crust, crunchy dessert toppings, and of course s’mores.

Serves 11 / Makes 22

Ingredients

1 1/2 cups + 3/4 cup whole-wheat flour, divided

1/4 cup sucanat

1 tsp. ground cinnamon

1/2 tsp. baking soda

1/4 tsp. salt

2 Tbsp. agave nectar

2 Tbsp. molasses

2 Tbsp. unsweetened applesauce

1 Tbsp. unsweetened vanilla milk (or milk of choice)

1 tsp. vanilla extract

Nutrition Facts (Per Serving)

Calories: 150

Protein: 3 grams

Carbs: 29 grams

Fat: 3 grams

 

GET THE RECIPE

 

 

Skinny Mini Jelly Roll Cake for One

low fat jelly roll dessert Picture courtesy of Chocolate-Covered Katie

Single-serving cake that bakes in 10 minutes? Yes, it’s real. And by using applesauce in the cake batter, it’s low-fat too. Before rolling it up, you can fill the cake with anything you like, such as peanut butter, fresh fruit, or protein frosting.

This genius recipe is the perfect way to satisfy a craving for sweets without over-indulging. To have a second serving, you’d have to start all over.

If you have an insatiable craving for sugar, Chocolate-Covered Katie is the healthy dessert cookbook you need to keep your macros in check.

Chocolate-Covered Katie

Serves 1

Ingredients

1/2 cup whole-wheat pastry flour (or spelt flour)

1 tsp. baking powder

1/8 tsp. salt

1/3 cup + 1 Tbsp. + 1 tsp. water (or milk)

1 packet stevia

2 Tbsp. unsweetened applesauce

1/4 tsp. pure vanilla extract

Nutrition Facts (Per Serving)

Calories: 248

Protein: 7 grams

Carbs: 54 grams

Fat: < 1 gram

 

GET THE RECIPE 

 

 

Vanilla Egg Protein Custards

low fat custard dessert Picture courtesy of Sugar-Free Mom

When you’re missing rich desserts like crème brulée and instant pudding isn’t cutting it, try this unique custard.

It has eggs to make it thick and create a decadent texture, but the yolks are the only fat in this recipe. The highlight, though, is what’s in this custard – not the fact that it’s a low-fat and sugar-free dessert.

Vanilla whey protein powder is the base of this healthy custard, meaning this dessert is made of more protein than anything else.

Serves 6

Ingredients

3 cups unsweetened almond milk

4 large eggs

1 scoop WHEY+ vanilla protein isolate

2 tsp. vanilla extract

1/4 tsp. salt

1 tsp. liquid vanilla stevia

Ground cinnamon or nutmeg, for garnish

Nutrition Facts (Per Serving)

Calories: 89

Protein: 8 grams

Carbs: 1 gram

Fat: 5 grams

 

GET THE RECIPE 

 

 

Bananas Baked in Phyllo with Date-Sweetened Chocolate Sauce

low fat banana dessert Picture courtesy of Fat-Free Vegan

If you love bananas, you’re in luck when it comes to healthy desserts. There are so many ways to prepare them for a wholesome sweet snack.

Blend a frozen banana, for example, and it takes on the texture of ice cream. Or roast bananas, as in this recipe, to give them a natural caramel flavor – no added sugar required.

This dessert layers on some more low-fat decadence by wrapping the bananas in phyllo and topping them with walnuts, which will toast in the oven.

Go the extra mile and make your own chocolate sauce, sweetened with wholesome dates rather than processed sugar, or enjoy them a sprinkling of cinnamon and sugar.

Serves 4

Ingredients

Baked Bananas:

4 sheets phyllo dough (9” x 14” each)

4 ripe bananas

1 Tbsp. chopped walnuts, crushed into coarse powder

Ground cinnamon to taste

Cooking spray

Date-Sweetened Chocolate Sauce:

2 Medjool dates, pitted and chopped

1/4 cup boiling water

1 tsp. unsweetened cocoa powder

1/2 tsp. almond butter (or other nut butter)

Nutrition Facts (Per Serving)

Calories: 191

Protein: 3 grams

Carbs: 44 grams

Fat: 1 grams

 

GET THE RECIPE 

 

 

Individual Peanut Butter Cheesecakes

low fat cheesecake desserts Picture courtesy of Healthy Food for Living

These single-serving cheesecakes are as easy to transport as they are to bake. That’s because they’re made in a muffin tin, and instead of a delicate crust, there’s a cookie placed at the bottom of each cupcake paper.

For a lean cheesecake, look for Neufchatel, which has milder flavor than cream cheese and 1/3 less fat. Using Greek yogurt also creates a velvety texture but offers an opportunity to reduce fat, which helps balance out the creamy peanut butter.

Serves 18

Ingredients

18 peanut butter cream sandwich cookies (such as Back to Nature)

16 oz. Neufchatel cream cheese, room temp.

1/2 cup creamy peanut butter

1/2 cup evaporated cane juice (or granulated sugar)

1/2 tsp. vanilla extract

2 large eggs, room temp.

1/2 cup low-fat plain Greek yogurt

Pinch of salt

Nutrition Facts (Per Serving)

Calories: 192

Protein: 7 grams

Carbs: 13 grams

Fat: 13 grams

 

GET THE RECIPE

 

 

Blackberry Sangria Sorbet

low fat sorbet dessert Picture courtesy of SheKnows

If you prefer ice cream over sorbet, the latter can seem plain. A good sorbet, however, does things that ice cream just can’t – like turn your favorite refreshing summer drink into a frozen dessert.

And this sangria sorbet doesn’t even need an ice cream maker, just a blender and a few hours of patience. It’s made from blackberries and red wine for a heart-healthy dessert. To complete the profile of a well-mixed cocktail, serve with a sprig of fresh mint.

Serves 2

Ingredients

2 cups frozen blackberries

3 Tbsp. fruit punch

1/4 cup dry red wine

1 1/2 Tbsp. granulated sugar

Nutrition Facts (Per Serving)

Calories: 132

Protein: 2 grams

Carbs: 27 grams

Fat: 1 gram

 

GET THE RECIPE 

 

 

Baked Rice Pudding

low fat rice pudding dessert Picture courtesy of Kitchen Stewardship

When you have a heap of leftover rice to use up, turn it into a healthy dessert. This is the kind of recipe that’s quick to get in the oven.

Dump the rice in a baking dish, sprinkle raisins on top, and in a separate bowl stir together all the other ingredients before pouring them over top. An hour later, your whole kitchen will smell like cinnamon vanilla, and you’ll have a homemade rice pudding that’s warm and ready to eat up by the spoonful.

Serves 6

Ingredients

2 cups cooked rice

1/3 cup unsweetened applesauce (or sucanat)

3 large eggs, lightly beaten

2 cups low-fat milk

1 Tbsp. vanilla extract

1/4 cup raisins (double if desired)

1 tsp. ground cinnamon

1/4 tsp. salt

Nutrition Facts (Per Serving)

Calories: 214

Protein: 8 grams

Carbs: 36 grams

Fat: 4 grams

 

GET THE RECIPE

 

 

Cookies & Cream Protein Bars

low fat protein bar dessert Picture courtesy of Sprinkled with Health

Crushing up Oreos isn’t the only way to make a dessert taste like cookies and cream.

You can make a chocolatey dessert and smother it in a creamy frosting, but that’s not quite the same. Now with Legion WHEY+ cookies and cream, you can get the flavor you love without the processed white flour.

A mix of real cookie crumbs and whey isolate, it can be added to protein shakes for an instant hit of cookies and cream. Or, like in this recipe, the whey protein can complement the flavor of chocolate sandwich cookies.

With these bars, the 20 grams of protein will keep you full a lot better than a bag of Oreos.

Serves 4

Ingredients

8 1/2 Tbsp. agave nectar (or IMO syrup)

1/2 tsp. vanilla extract

3 heaping scoops (100 grams) WHEY+ cookies and cream

2 Tbsp. coconut flour

2 Tbsp. granulated stevia (optional)

1/4 tsp. salt

3 sugar-free chocolate sandwich cookies (such as Murray’s)

Nutrition Facts (Per Serving)

Calories: 365

Protein: 20 grams

Carbs: 44 grams

Fat: 2 grams

 

GET THE RECIPE 

 

 

Lemon Meringue Pie

low fat pie dessert Picture courtesy of Pillsbury

Meringue is a great dessert for dieters because the whipped egg whites make it feel like you’re eating a lot even though it’s low-cal. However, lemon meringue gets tricky because any kind of pie can overshoot your macros with its buttery crust.

This low-fat pie has a base of crushed graham crackers and bran cereal instead, so each slice comes in under 200 calories.

Serves 8

Ingredients

Crust:

1 cup Fiber One bran cereal

2 sheets (8 crackers) low-fat honey graham crackers, broken into pieces

3 Tbsp. Splenda

1/4 cup light whipped butter

Filling:

1/3 cup fat-free liquid egg substitute

1/2 cup Splenda

1/2 cup granulated sugar

1/2 cup cornstarch

1/8 tsp. salt

1/2 cup freshly squeezed lemon juice

Meringue:

1/2 cup liquid egg whites (about 4 egg whites)

1/8 tsp. cream of tartar

1/4 cup Splenda

1/4 cup granulated sugar

1/4 tsp. vanilla extract

Nutrition Facts (Per Serving)

Calories: 187

Protein: 3 grams

Carbs: 39 grams

Fat: 3 grams

 

GET THE RECIPE

 

 

French Grandmother’s Lemon Yogurt Cake

low fat cake dessert Picture courtesy of The Café Sucre Farine

This cake is a simple classic that doesn’t take much effort to bake.

Since the ingredients are pantry staples – except maybe the powdered sugar in the lemon glaze – that cuts down some of the work. But so does the fact you can measure almost everything in a single-serving yogurt container.

In France, where the cake is called Gâteaux de Mamie, a half-cup of yogurt often comes in glass jars. A plastic yogurt cup can work too, anything from 0% to full fat. Just be sure to fill it to the same level of the yogurt, a little way from the top.

Want every slice to have less than 10 grams of fat? Substitute 1/2 cup egg whites (about 5) for the whole eggs.

Serves 12

Ingredients

Lemon Cake:

1/2 cup non-fat plain Greek yogurt (1 jar)

1 cup granulated sugar (2 jars)

3 large eggs

1 1/2 cups all-purpose flour (3 jars)

2 tsp. baking powder

1/2 tsp. salt

Zest of 1 medium lemon

1/2 cup sunflower oil (1 jar)

Glaze:

1/4 cup freshly squeezed lemon juice

3/4 cup powdered sugar (1 1/2 jars)

Nutrition Facts (Per Serving)

Calories: 254

Protein: 4 grams

Carbs: 37 grams

Fat: 11 grams

 

GET THE RECIPE 

 

 

Caramel Pumpkin Flan

low fat plan dessert Picture courtesy of Passing the Relish

When you think of pumpkin desserts, flan probably isn’t the first to come to mind. Yet because the baked custard has a natural caramel flavor – helped by caramel sauce, if you prefer – this low-fat flan is a delicious way to use fresh pumpkin.

If you really want to start from scratch, cut a pumpkin in half and clean out the inside to roast in a 350-degree oven for about 45 minutes. Then you won’t need to use a can of pumpkin puree.

Serves 8

Ingredients

1/2 cup sugar (or low-fat caramel sauce)

1 can (12 oz.) non-fat evaporated milk

1/2 cup skim milk

1/4 cup granulated sugar

1 large egg

2 egg whites

1 1/4 tsp. pumpkin pie spice

Nutrition Facts (Per Serving)

Calories: 122

Protein: 5 grams

Carbs: 24 grams

Fat: 1 gram

 

GET THE RECIPE 

 

 

Lemon Yogurt Mousse

low fat mousse dessert Picture courtesy of Food Network

Dessert doesn’t have to be heavy. Mousse is a great way to satisfy a sweet tooth when you’re practically full, and this one is light not just in texture but also flavor with a burst of fresh lemon.

This recipe takes minimal ingredients to prepare, so it’s a great trick up your sleeve for when you forgot the dessert for a dinner party. You can make it out of regular kitchen ingredients: egg whites, Greek yogurt, half a lemon, and of course sugar.

Serves 4

Ingredients

2 egg whites

1/4 cup granulated sugar

Pinch of salt

1 1/2 cups low-fat plain Greek yogurt

1 tsp. lemon zest

1 Tbsp. lemon juice

Nutrition Facts (Per Serving)

Calories: 121

Protein: 10 grams

Carbs: 18 grams

Fat: 2 grams

 

GET THE RECIPE

 

 

Low-Fat Gajar Halwa

low fat gajar halwa dessert Picture courtesy of Tarla Dalal

Carrot cake isn’t the only classic dessert to use the naturally sweet root vegetable. This quick dessert made from steamed carrots can be made in less than 15 minutes. Because the carrots are grated first, they don’t take long to evenly cook.

Then they’re finished in a cast-iron pan for a couple minutes with ghee (clarified butter), sugar, and milk. The final touch is ground cardamom, making gajar halwa India’s answer to carrot cake.

Serves 3

Ingredients

3 cups grated carrot

1 Tbsp. melted ghee

2 Tbsp. granulated sugar

2 Tbsp. milk powder

2 Tbsp. skim milk

1/4 tsp. ground cardamom

Nutrition Facts (Per Serving)

Calories: 133

Protein: 3 grams

Carbs: 22 grams

Fat: 4 grams

 

GET THE RECIPE 

 

 

Dairy-Free Protein Ice Cream

low fat ice cream dessert Picture courtesy of Foodie Fiasco

Pass up the pint at the grocery store, which adds up to about 1,000 calories if you eat it all in one sitting, and make a healthy homemade alternative.

To prepare this protein-packed frozen dessert without an ice cream maker, whisk all the ingredients together, and pour them into an ice cube tray before freezing. Use a blender to turn them into a frozen dessert, adding almond milk as needed to get a creamy texture.

The final result? This whole recipe makes three servings by ice cream manufacturer standards, but if you devour every spoonful, that’s just 120 calories.

Serves 1

Ingredients

1 cup unsweetened almond milk

1 scoop plant-based protein powder (such as SunWarrior)

1 Tbsp. unsweetened cocoa powder

1 packet stevia

1/4 tsp. vanilla extract

Nutrition Facts (Per Serving)

Calories: 120

Protein: 17 grams

Carbs: 3 grams

Fat: 3 grams

 

GET THE RECIPE

 

 

 

 

What did you think of these low-fat desserts? Have anything else to share? Let me know in the comments below!

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

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What if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?

What if you could build muscle and lose fat eating “naughty” foods every week?

What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?

And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?

In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?

Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.

And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.

Well, I have good news.

All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.

You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.

And this book will show you the way.

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  • Ashley

    Okay, yumm! I can’t wait to try some of these!

    I have a question for you about training in a deficit. I’ve lowered my calories and I’ve been told I can only maintain muscle by lifting (since I’m not new to weightlifting) I’m currently lifting heavy and doing more plyos to focus on cardio as well.

    I’m debating if I should work abs though? I store fat in my middle and I’d like to lean out there and add muscle, do you think doing abs while cutting is pointless? Don’t want to waste time on my waist if I don’t get results! Thanks Mike!

    • LMK how you like them. 🙂

      Not at all. You should definitely continue training abs at the very least to make sure you maintain them. Also, if you haven’t been training them regularly or properly, it is possible to experience newbie gains and build muscle while cutting.

      Welcome! Hope this helps.

  • Ryan Kartheiser

    Desserts i miss it would be a Black Cow, Chocolate Chip Cookies, Figsnutenes, and Donuts.

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