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20 No-Bake Cookie Recipes With a Healthy Twist

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20 No-Bake Cookie Recipes With a Healthy Twist

Why eat cookie dough when you can make delicious no-bake cookies instead? These 20 recipes will show you how!

 

Cookies come in countless varieties: chocolate chip, oatmeal raisin, gingerbread, and more. But one common misconception about the cookie is that they have to be baked in the oven to be delicious.

In fact, there are a wide variety of no-bake cookies that can be quickly mixed together, pressed into shape, and either chilled to set or – in some cases – eaten right away.

Bakeless cookie recipes come in handy whether your oven is on the fritz or it’s just too hot outside to turn it on. They also make awesome raw desserts, although you don’t have to follow a specific nutritional plan to fall in love with these sweets.

But if you do have specific restrictions, rest assured that there are gluten-free cookies, nut allergy-friendly cookies, and even sugar-free cookies to enjoy – all without every beginner baker’s fear of burning them to a crisp.

 

Chocolate Chip Peanut Butter Cookie Dough Bars

chocolate-chip-peanut-butter-cookie-dough-barsPicture courtesy of Shugary Sweets

One way to make bakeless cookies is to turn them into bars. Stir together the cookie dough, smooth it out in a square baking dish, and slather on the peanut butter chocolate frosting (which has no added sugar!).

Instead of popping the pan in the oven, refrigerate your creation for a few hours so these dessert bars firm up. The result tastes like a cookie dough version of chocolate peanut butter cups.

Serves 64

Ingredients

1/2 cup (1 stick) unsalted butter, softened

3/4 cup light brown sugar, packed

1 tsp. pure vanilla extract

1 cup creamy peanut butter, divided

2 cups all-purpose flour

1 can (14 oz.) sweetened condensed milk

2 cups + 3/4 cup mini chocolate chips, divided

Nutrition Facts (Per Serving)

Calories: 125

Protein: 3 grams

Carbs: 15 grams

Fat: 7 grams

GET THE RECIPE

 

No-Bake Oatmeal Raisin Walnut Cookies

No-Bake-Oatmeal-Raisin-CookiesPicture courtesy of Judita Wignall

A vegan take on the classic cookie, this is as adaptable as the original. If you want a plain oatmeal raisin cookie, leave out the nuts. Or, make an even more indulgent dessert by substituting the walnuts with chocolate chips.

Eating raw doesn’t have to equal missing out, and in the summer it can be more convenient (and more comfortable) than firing up the grill or turning on the oven. Love this recipe? There’s plenty more where it came from in Raw & Simple: Eat Well and Live Radiantly with 100 Truly Quick and Easy Recipes for a Raw Food Lifestyle.

raw-and-simple-cookbook

Serves 20

Ingredients

2 cups + 2/3 cup walnuts, divided

1 cup packed Medjool dates, pitted and soaked

1 cup + 1/4 cup rolled oats, divided

1/2 Tbsp. pure vanilla extract

1 tsp. cinnamon

1/4 tsp. sea salt

1/2 cup raisins

Nutrition Facts (Per Serving)

Calories: 143

Protein: 4 grams

Carbs: 15 grams

Fat: 9 grams

GET THE RECIPE 

 

No-Bake Shortbread

No-Bake-Shortbread-recipePicture courtesy of Shine on Raw

These vegan shortbread cookies contains no butter, just coconut oil. But even if it doesn’t satisfy your craving for traditional shortbread, it’ll replace it with the love of a new sweet that’s equally good but nutritionally better.

The rich notes in this dessert come from cashews, which are loaded with healthy fats, plant-based protein, and minerals like magnesium.

Serves 6

Ingredients

1 cup ground cashews

1/4 cup cashew butter

1/4 cup coconut oil, melted

3 Tbsp. coconut sugar (plus extra for garnish)

2 Tbsp. maple syrup (or agave syrup)

1 Tbsp. lucuma (optional)

Pinch of salt

1–2 Tbsp. water

Nutrition Facts (Per Serving)

Calories: 298

Protein: 5 grams

Carbs: 21 grams

Fat: 22 grams

GET THE RECIPE 

 

Nutella No-Bake Cookies

nutella-no-bake-cookies-recipePicture courtesy of Wanna Come With

Fan of spooning Nutella straight out of the jar? Next time you pick some hazelnut chocolate spread from the store, or make a batch from scratch at home, make sure a little of it goes into these cookies.

Although they use butter, sugar, and oats like a classic cookie, these don’t need to go into the oven. The liquid ingredients are melted together on the stove, and then oats, shredded coconut, and chopped hazelnuts are folded in so there’s something to sink your teeth into.

Serves 30

Ingredients

1/2 cup (1 stick) unsalted butter

1 1/2 cups granulated sugar

1/2 cup low-fat milk

3 Tbsp. unsweetened cocoa powder

3/4 cup Nutella

1 tsp. pure vanilla extract

1/8 tsp. salt

3 cups old-fashioned oats

1/2 cup + 2 Tbsp. hazelnuts, chopped

1/4 cup unsweetened flaked coconut

Nutrition Facts (Per Serving)

Calories: 135

Protein: 1 gram

Carbs: 18 grams

Fat: 7 grams

    GET THE RECIPE

 

Raw Matcha Green Tea Shortbread Leaves

Matcha-Green-Tea-Shortbread-recipePicture courtesy of Nouveau Raw

If you don’t have another method of dehydrating, you’ll need to turn on the oven for these – but only to a low 115 degrees, which makes this a good recipe to have on hand when you want a summer snack.

Thanks to the flavor, these double as an awesome Christmas cookie that’s healthy as well as festive.

Serves 24

Ingredients

1 cup almond flour

1 cup cashew meal

1/3 cup coconut flakes (or shredded coconut)

1/4 tsp. Himalayan pink salt

1 tsp. matcha powder

1/3 cup raw agave syrup

Seeds of 1/2 vanilla bean

1/2 tsp. almond extract

Nutrition Facts (Per Serving)

Calories: 31

Protein: < 1 gram

Carbs: 4 grams

Fat: 2 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!

Oatmeal Raspberry Sandwich Cookies

No-Bake-Oatmeal-Raspberry-Sandwich-CookiesPicture courtesy of Running to the Kitchen

It might seem like cookies that don’t go in the oven have to be bland and boring, but that couldn’t be further from the truth. Check out these sandwich cookies, a healthy treat to replace Oreos and oatmeal cream pies.

They don’t taste at all the same, of course, but they’re good enough to justify a second helping. And would you believe these decadent no-bake cookies have no added sugar? Dates and raspberries add wholesome sweetness.

Serves 10

Ingredients

Cookies:

1 cup gluten-free rolled oats

10 Medjool dates, pitted and halved

1 Tbsp. coconut oil

1 tsp. pure vanilla extract

Filling:

1/2 cup raspberries

3 Tbsp. coconut butter

Nutrition Facts (Per Serving)

Calories: 106

Protein: 2 grams

Carbs: 15 grams

Fat: 5 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!

 

Chocolate Salami

no-bake-choclate-salami-roll-recipePicture courtesy of 12 Tomatoes

Once sliced, this dessert log transforms into no-bake chocolate cookies that are studded with nuts and crispy bits of biscotti or tea biscuits.

The Italian specialty, salame di cioccolato, is great to serve for holidays and special occasions because of the wow factor. It’s also easy to make well in advance, so you can even keep them on hand for when surprise guests stop by.

Serves 8

Ingredients

10 oz. semisweet chocolate, finely chopped

1 cup plain biscotti (or tea biscuits), coarsely chopped

1 large egg, lightly beaten

2/3 cup slivered almonds

1/4 cup hazelnuts, roughly chopped

6 Tbsp. unsalted butter, cubed

2 Tbsp. unsweetened cocoa powder

2 Tbsp. brewed coffee

1/2 Tbsp. dark rum

3/4 tsp. pure vanilla extract

1/2 tsp. orange zest

Powdered sugar (optional for dusting)

Nutrition Facts (Per Serving)

Calories: 294

Protein: 5 grams

Carbs: 26 grams

Fat: 22 grams

  GET THE RECIPE  

 

Raw Cookie Dough Ice Cream Cake

raw-cookie-dough-ice-cream-cake-recipePicture courtesy of Young and Raw

A timeless way to enjoy the flavor of cookies without baking is to just gobble up the dough. This vegan dessert delivers on that and more with an ice cream cake.

Since the raw cookie dough is vegan, there’s no need to worry about consuming unbaked eggs. And the ice cream is dairy-free too, created with the natural creaminess of coconut and bananas. With a fudge topping to finish, this vegan ice cream cake is ready for any celebration.

Serves 12

Ingredients

Chocolate Chip Cookie Dough:

1 1/2 cups Medjool dates, pitted

1 1/2 cups ground flaxseed

1 cup sprouted dehydrated buckwheat groats

2 cups finely shredded coconut

1/4 tsp. sea salt

1 tsp. pure vanilla extract

1 large banana, mashed

1/2 cup raw cacao nibs

1/2 cup dark chocolate chunks

Vegan Ice Cream:

1 1/2 cups coconut water

3 cups young coconut meat

3 cups ripe bananas, mashed

3/4 cup raw date paste (or another liquid sweetener, such as agave syrup)

2 Tbsp. maca powder (optional)

1 Tbsp. lucuma powder (optional)

1 vanilla bean, seeds scraped

1 1/2 tsp. maple extract

1/4 tsp. Himalayan salt

1/4 cup + 2 Tbsp. raw coconut butter, melted

3 Tbsp. cacao powder

1/4 cup dark chocolate chunks

Fudge:

1/4 cup cacao powder

3 Tbsp. coconut nectar

1 Tbsp. coconut oil, melted

Pinch of sea salt

Nutrition Facts (Per Serving)

Calories: 498

Protein: 9 grams

Carbs: 73 grams

Fat: 22 grams

  GET THE RECIPE

 

No-Bake Peanut Butter Chocolate Oat Cookies

no-bake-peanut-butter-chocolate-cookiesPicture courtesy of A Beautiful Mess

These peanut butter cookies are not just healthy, but they’re also quick and easy to make.

While they don’t require the oven, you will have to use the stove to melt together the ingredients before stirring in the oats. If the mixture looks too runny, add in another handful of oats or another mix-in, such as crushed peanuts or toffee.

Serves 12

Ingredients

1/4 cup unsalted butter

1 cup granulated sugar

2 Tbsp. unsweetened cocoa powder

1/8 tsp. cinnamon (optional)

1/4 cup low-fat milk

1/4 cup creamy peanut butter

1 tsp. pure vanilla extract

1 1/2 cups old-fashioned oats

1 Tbsp. coarse sea salt

Nutrition Facts (Per Serving)

Calories: 152

Protein: 2 grams

Carbs: 22 grams

Fat: 7 grams

   GET THE RECIPE

 

No-Bake Coconut Cookies

no-bake-coconut-cookies-recipePicture courtesy of Frugal Farm Wife

If you can’t get enough Samoas – the coconut caramel Girl Scout cookies – you’ll love these cookies, which can be cooked up in a saucepan with only four items.

Half of the ingredients are optional, and either way there’s no flour included. So the final result is a gluten-free cookie that’s chewy and sweet.

Serves 24

Ingredients

1 cup pure maple syrup

1 cup shredded unsweetened coconut

1 tsp. pure vanilla extract (optional)

1 Tbsp. cocoa powder (optional)

Nutrition Facts (Per Serving)

Calories: 47

Protein: 0 grams

Carbs: 10 grams

Fat: 1 gram

   GET THE RECIPE

 

No-Bake Chocolate Coconut Protein Cookies

no-bake-chocolate-coconut-protein-cookiesPicture courtesy of Running on Real Food

Sugar addicts will rejoice when they see this protein-spiked cookie recipe.

Thanks to a carefully planned nutritional balance, these chocolate coconut cookies make a surprisingly good and addictively delicious pre-workout snack. They’re also a great dessert for anyone who’s looking for a sweet treat that’s low in sugar but big on flavor.

Serves 12

Ingredients

1/4 cup coconut oil

1/4 cup pure maple syrup

1/4 cup unsalted peanut butter (or nut butter of choice)

1/4 tsp. sea salt

1/4 cup WHEY+ chocolate protein isolate

1 cup finely shredded unsweetened coconut

1/2 cup quick oats

1/4 cup chopped peanuts (or other cookie mix-in)

Nutrition Facts (Per Serving)

Calories: 151

Protein: 5 grams

Carbs: 10 grams

Fat: 11 grams

   GET THE RECIPE

 

Raw Gingerbread Bites

raw-gingerbread-cookie-recipePicture courtesy of Coconut Magic

Gingerbread cookies get their flavor from warm spices and spicy ginger root. Yet that doesn’t improve its nutritional value because the batter is mostly flour, butter, and sugar.

When you make this raw cookie version, which has nuts and whole oats, there’s just as much of that traditional bite but without all the empty calories often found in dessert.

Serves 12

Ingredients

3/4 cup macadamias

3/4 cup pecans, halved

1/2 cup desiccated coconut

1 1/2 cups old-fashioned oats

2 Tbsp. ground ginger

1 tsp. fresh ginger, finely grated

1 tsp. cinnamon

1/4 tsp. cloves

2 Tbsp. ground flaxseed

2 tsp. maca powder (optional)

1 tsp. pure vanilla extract

5 Medjool dates (or 1/4 plump raisins)

1/4 cup coconut nectar

1 tsp. molasses

1 Tbsp. coconut oil

2 Tbsp. water

1/8 tsp. pink Himalayan salt

1/4 cup crystallized ginger, chopped

Nutrition Facts (Per Serving)

Calories: 213

Protein: 3 grams

Carbs: 17 grams

Fat: 16 grams

   GET THE RECIPE 

 

Amaretto Snowballs

Amaretto-Snowballs-recipePicture courtesy of Pure Ella

This classic bakeless cookie is commonly found around Christmas time, but don’t let the wintry name stop you from making these powdered sugar-coated snowballs year-round.

They’re really no-bake almond cookies made from grinding the nuts in a food processor. That means anyone who loves almond butter will want to make these cookies time and time again.

Serves 15

Ingredients

2 cups blanched almonds

1 cup + 1/4 cup powdered sugar, divided

2 tsp. almond extract

1–2 Tbsp. amaretto liqueur

Nutrition Facts (Per Serving)

Calories: 120

Protein: 3 grams

Carbs: 13 grams

Fat: 6 grams

    GET THE RECIPE

 

No-Bake Almond & Apricot Cookies

no-bake-almond-apricot-cookie-recipePicture courtesy of Gluten-Free Skinny

It takes just 15 minutes to turn your favorite Kind bar into a paleo cookie with this recipe, which is easily adaptable with your favorite nuts and dried fruit.

Once you get the hang of these, you’ll want to experiment with whatever’s in the cupboard or on sale in the bulk bins. Try peanuts and raisins, cashews and cherries, or macadamias and mango.

Serves 10

Ingredients

1/2 cup dried apricots

1/2 cup raw almonds

2 Tbsp. almond butter

1 Tbsp. pure maple syrup

1/4 tsp. almond extract

1/2 cup raisins

1/4 cup old-fashioned oats

Pinch of salt

1/4 cup water

Nutrition Facts (Per Serving)

Calories: 86

Protein: 2 grams

Carbs: 11 grams

Fat: 4 grams

    GET THE RECIPE

 

No-Bake Brownie Pumpkin Cookies

no-bake-pumpkin-brownie-cookiesPicture courtesy of Chelsea’s Messy Apron

These no-bake cookies only require four ingredients and as much time as it takes to measure. They don’t even need to set in the fridge or freezer before you can enjoy them.

So next time you get a craving for brownies, pull out this recipe to be satisfying that urge in just 10 minutes. Just be sure to stock up on pumpkin puree and brownie mix so you have everything at the ready.

Serves 20

Ingredients

1 package (18.4 oz.) organic brownie mix

1/2 cup pumpkin puree (or pumpkin pie filling)

1/2 tsp. pumpkin pie spice

3/4 cup semisweet chocolate chips

Nutrition Facts (Per Serving)

Calories: 157

Protein: 1 gram

Carbs: 26 grams

Fat: 6 grams

    GET THE RECIPE   

 

No-Bake Breakfast Cookies

no-bake-breakfast-cookie-recipePicture courtesy of Tessa McKnight

Cookies for breakfast? As long as you carefully select nutrient-dense ingredients, it’s possible to have this “dessert” as a way to kick-start your day with complex carbs from whole oats and fruit, healthy fats from seeds, plus a little plant-based protein from peanut butter.

Altogether it’s like a healthy bowl of oatmeal presented in cookie form.

Serves 6

Ingredients

1/2 cup unsweetened shredded coconut

1 1/2 cups old-fashioned oats

1/2 cup ground flaxseed

1/4 tsp. pink Himalayan salt

2 Tbsp. chia seeds

1/2 cup dried cranberries (or any no-sugar-added dried fruit)

2 large bananas, mashed

3/4 cup peanut butter

Nutrition Facts (Per Serving)

Calories: 377

Protein: 13 grams

Carbs: 30 grams

Fat: 25 grams

    GET THE RECIPE

 

No-Bake Thin Mints

easy-thin-mint-cookies-recipePicture courtesy of Back for Seconds

When it seems like nothing can top Girl Scout cookies but you’ve polished off the last box, it pays to remember these bakeless mint chocolate cookies.

Unlike the other recipes on this list, they cheat a bit by using cookies that have already been baked. For chocolate flavor, go for Oreos. But use this method with any cookie for a chocolate-covered snack.

Serves 90

Ingredients

1 package Oreo cookies, cream filling removed (or 90 chocolate wafer cookies)

16 oz. melting chocolate

1 tsp. peppermint extract

Nutrition Facts (Per Serving)

Calories: 167

Protein: 2 grams

Carbs: 27 grams

Fat: 6 grams

    GET THE RECIPE   

 

Sugar-Free Peanut Butter Cookies

no-bake-sugar-free-peanut-butter-cookiesPicture courtesy of Glitter Inc.

These classic peanut butter cookies don’t require an oven, but that’s not the most amazing thing about them.

Delicious as they are, they’re also sugar-free thanks to all-natural stevia. Not only do they have the nutritional benefits of peanuts, but instead of wheat flour they use oat bran for fewer calories and plenty of fiber.

Serves 12

Ingredients

1 cup oat bran

1 cup finely shredded sweetened coconut

2 Tbsp. creamy peanut butter

1 Tbsp. tahini

1 Tbsp. coconut oil

2 Tbsp. water

Pinch of salt

Stevia to taste

Nutrition Facts (Per Serving)

Calories: 76

Protein: 3 grams

Carbs: 7 grams

Fat: 6 grams

    GET THE RECIPE

 

No-Bake “Sugar” Cookie Energy Bites

No-Bake-sugar-Cookie-recipePicture courtesy of Better with Cake

It’s hard to stop at one cookie, and that creates a problem when it comes to sugar cookies.

A single cookie – or even two – won’t wreck your well-balanced diet. But once you get going, it’s hard to watch the refined sugar intake, which can add up to several spoonfuls. Instead, these four-ingredient cookies employ natural sweetness from dates and get the rich, buttery flavor from cashews.

Serves 40

Ingredients

1 cup cashews

6 Medjool dates, pitted

1 tsp. pure vanilla extract

Pinch of salt (if cashews are unsalted)

Nutrition Facts (Per Serving)

Calories: 25

Protein: 1 gram

Carbs: 3 grams

Fat: 2 grams

    GET THE RECIPE   

 

No-Bake Carrot Cookies

no-bake-carrot-cake-cookie-recipePicture courtesy of Natural Sweet Recipes

Carrot cake is a mainstay on the dessert table because it’s indulgent yet gets a dose of nutrients from the root veggie and mix-ins like walnuts.

However, the fact is that an entire cake or dozen cupcakes is always going to take effort to make. These vegan cookies, on the other hand, are healthy and require hardly any work to whip up. Stir together, set in the fridge for 15 minutes, and dig into the dessert.

Serves 12

Ingredients

2 Tbsp. coconut oil, melted

1/4 cup unsweetened applesauce

2 Tbsp. ground flaxseed

1/3 cup coconut sugar

1/3 cup unsweetened shredded coconut

1 tsp. pure vanilla extract

2 tsp. cinnamon

1/4 cup walnuts, chopped

1/2 cup grated carrot

1 cup old-fashioned oats

Nutrition Facts (Per Serving)

Calories: 110

Protein: 2 grams

Carbs: 12 grams

Fat: 6 grams

GET THE RECIPE

 

What did you think of these no-bake cookie recipes? 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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  • Thanks for stopping by and checking out my article! I hope you enjoyed it.

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  • Jimmy Bills

    Can you use PB2 in place of regular peanut butter for the peanut butter cookies? I’d like to reduce the fat in that one as much as I can. Thanks!

  • nick

    Hey Mike I didn’t know how else to contact you so I figured Id just ask the question here. I attached a picture of me, I don’t know what my body fat percentage is around. I for a long time now have bulked and cut over and over just to end up back where i started like i read in your article. I bulk and get a lot of muscle but too much fat with it and get self conscious so then i cut and become happy with abs but self conscious because i look scrawny and lost the muscle i gained.
    I always thought clean eating was eating a lot on a bulk as long as its healthy food which is why now looking back on it i always gained fat cause I wouldn’t count calories and I would just eat A LOT of healthy food thinking it would only go to muscle. Now I have been cutting for a month or so and i’m seeing my top abs but feel extremely scrawny and don’t know if you think I should start bulking (eating 10% surplus) to put on size or keep cutting a little longer until i’m more cut then start to put on size.
    I always get my top abs showing but my genetics I always hold fat where you see it on my lower abdomen and that is what always makes me self conscious, its the last area to go so the rest of my body looks so small and scrawny when i still have fat there. So do you think I should cut longer till i’m really lean and confident and bulk up the right way with a small surplus or do you think I should start bulking now and then cut up again after I put on more size? Thanks Mike.

    Also I wanted to add, I don’t mind not being completely confident this summer about being shirtless but I do want to be confident shirtless this fall because I go to college in florida. So idk if that helps with what you think i should do either cut and make sure i bulk and stay confident or bulk and try and cut more before school starts. Thanks!

    • Juan Aguilar

      It’s easier on Mike if you can keep your question shorter next time man.

      However, I ran into this on my cut too and I think I can answer your question. I struggled at first to find out if I should keep on cutting or start reverse dieting into a bulk again, especially since I was starting to feel a bit “scrawny” too. Although, there’s a big difference with ‘feeling’ scrawny than actually ‘looking’ scrawny.

      The answer is easy though; Choose what you want most:
      -More definition OR
      -More overall mass.

      I think you are low enough on body fat that you won’t go wrong with either choice. For me, I chose definition (getting to <=%10). I'll be staying on my cut until I get the visual results I want. (I've never been under ~15% until now, and getting abs is a goal of mine). If you REALLY want your abs to show more, you should stay on your cut.

      In the end though, it's really about what YOU want most from your body and not what others think.

      • Haha thanks for your input and help Juan! 🙂

        • Juan Aguilar

          No problem Mike. You’ve been a huge inspiration to me and a great source of knowledge. Just trying to spread that around. Catching up to comments, emails, etc. must be a job all on it’s own.

          • Thanks for the support and help in spreading the word brother.

            I do have a lot of questions to answer from everyone, but I’m happy to do it. 🙂

    • No problem brother. I’m happy to answer your question here!

      The key when bulking is to be in a mild surplus with the correct macro break down so you’re building muscle without gaining a lot of fat. The mild surplus also allows you to bulk for a longer period of time.

      You’re kind of in between where you could bulk for a bit if you’d like, or you could cut to 10% and then start bulking. I recommend that you cut first. That way you’ll be lean for summer time, and you’ll have a longer period of time to bulk and build muscle. 🙂

      To set up your cals and macros for your cut, check this out:

      http://www.muscleforlife.com/healthy-meal-planning-tips/

      What do you think?

      • nick

        Thank Mike, according to those calculations my BMR = 1,887 and my TDEE = 2,264.
        I multiplied it by 1.2 because when I cut I spend maybe 45 minutes a day 5 days a week in the gym just lifting, sometimes I add cardio. So just going by the lifting per day I think it’s closer to the 3 hours a week and didn’t want to over guess my TDEE.
        So at a mild deficit it says I should eat 1811 calories per day. Whenever I go on a cut I usually eat about 1600 calories a day and I lose all of my muscle I worked for, so if i continue to cut but up my calories 1800 everyday I should lose more fat and less muscle?

        I use to be big 193 lbs at my strongest but wasn’t confident because I wasn’t cut so I went on a harsh cut of around 1600 cals a day sometimes 1500, and ended up at 165. Which is shown in the picture attached, i was confident with my body fat but had zero muscle mass on me but I added fat on quickly because I never reverse dieted. Should I get to this size again and then reverse diet and continue on a mild caloric surplus (2400 cals) to build muscle mass and stay lean?

        • Cool on the TDEE.

          Yeah cutting on so little calories makes the cut fast, but you’ll lose muscle while doing it.

          With the proper cutting cals you’ll lose fat quickly and maintain muscle.

          Sounds good on cutting and then reverse dieting to a mild surplus! LMK how it goes. 🙂

  • Denko

    I made similar cookies for my son when he was at home, the recipe I used had way too much sugar and no peanut butter, your recipe is even better, can’t wait to make them for my son when he comes to visit, thanks for sharing these cookies

    360 paleo diet recipes

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