Ian Orban

Comment “INFO” and I’ll send you my free calculator to find your daily calories and protein target 🎯 
 
The Checkers Cheat Code for Eating on a Deficit 🛒 
 
Most people think eating less means being hungry. It doesn’t — it means eating smarter. 
Volume eating works because your stomach responds to physical fullness, not just calories.  
 
High water content, high fibre foods take up space and slow digestion, which keeps you fuller for longer without the calorie cost. 
 
The picks 👇 
* Baby potatoes — more filling per calorie than almost any other carb 
* Butternut — ~45 cal per 100g, roasts beautifully, naturally sweet 
* Baby marrow — virtually zero calories, high water content 
* Gem squash — slept on by everyone, shouldn’t be 
* Shredded salad mix — 15-20 cal per bag, pile it on everything 
* Berries — lowest sugar fruit you can grab, high volume, high fibre 
 
The strategy is simple. Build your plate around these first, then add your protein source, then fill in the rest of your calories from there. You end up eating a huge amount of food and staying well within your target.

Comment "INFO" and I'll send you my free calculator to find your daily calories and protein target 🎯 
 
Healthy Chocolate Brownie Bowl 🍫 
Serves 6 Macros (per serve): ~95 calories 10g protein | 11g carbs | 1.5g fat 
 
What you need 👇 
* 150g banana 
* 2 egg whites 
* 20g unsweetened cocoa powder 
* 80g PB2 powdered peanut butter 
* 30ml sugar-free maple syrup 
* 30g chocolate protein powder 
 
How it goes 👨‍🍳 
1. Preheat oven to 180°C 
2. Mash banana until smooth, add all remaining ingredients and mix until no lumps 
3. Pour into a greased dish and bake for 20 minutes 
4. Let cool fully before slicing - it firms up as it cools, don't skip this 
 
I rated this a 6.5/10 - genuinely solid for what it is. Almost no fat, decent protein, and it actually tastes like a brownie. Don't expect fudgy though. 💪

Comment "INFO" and I'll send you my free calculator to find your daily calories and protein target 🎯 
 
High Protein Reese's Cup Muffins 🍫🥜 
 
Serves 6 Macros (per muffin): ~185 calories 18g protein | 24g carbs | 2g fat 
 
What you need 👇 
* 138g self-raising flour 
* 320g low-fat Greek yoghurt (Gourmet, Spar) 
* 21g unsweetened cocoa powder 
* 3 egg whites 
* 7 sweetener sachets (e.g. Canderel) 
* 65g PB2 powdered peanut butter 
* 30g chocolate protein powder 
 
How you should make it👨‍🍳 
1. Preheat oven to 190°C. Grease a 6-cup muffin tin 
2. Mix dry ingredients in one bowl, wet in another 
3. Fold together until just combined - don't overmix 
4. Scoop batter in, add a dollop of reconstituted PB2 to the centre, cover with remaining batter 
5. Bake 23 minutes until a skewer comes out clean 
6. Cool fully before eating 
High protein. Low effort. Actually tastes good. 💪

Comment INFO for your free macro calculator 👇 
 
Found some actually good low-calorie swaps at 
Checkers. 
 
Look - the full-calorie versions often taste better. But in a lot of cases, the lower-calorie alternatives are good enough to satisfy the craving. And that’s all you need. 
 
Checkers CapeTown PersonalTrainer HealthyShopping

⚠️ WARNING: If you are taking retatrutide, you need to read this. 
 
✅ Eat enough protein 
✅ Follow a structured resistance training programme 
✅ Stay hydrated 
✅ Work with a professional who understands body composition, not just the scale 
 
The peptide alone is not enough.

Most people don’t actually have “bad legs”… 
 
They just have bad squat mechanics. 👀 
 
If your squats look awkward, unstable, or you never feel your quads and glutes working properly, there’s a good chance you’re making one of these common mistakes: 
• bouncing with momentum  
• heels lifting off the floor  
• knees collapsing inward  
 
Fixing those few things can completely change how your squats feel and how your legs grow. 
 
I break it all down in this video. Save this for your next leg day. 👊 
 

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯
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Here’s a simple rule I like using:
Take the protein in grams�and multiply it by 10.
If the calories are close to or under that number, it’s usually a solid fat-loss option.

Example:�20g protein × 10 = 200 calories
So if that food has around 200 calories or less, that’s a decent protein-to-calorie ratio.
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It’s not about labelling foods as good or bad.
It’s about choosing foods that make your calorie deficit easier to stick to.

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯
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Makes 4 cups
Macros (per cup):�131 calories�12g protein | 7.1g carbs | 6.2g fat
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What you need 👇
�• 27g Doritos Cheese Supreme (±11 chips)�
• 40g light cheddar
�• 40g chunky tomato salsa
�• 150g extra lean beef
�• 20g red onion�
• 20g red capsicum�
• 9.4g taco seasoning
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How it goes 👨‍🍳
1️⃣ Cook beef with seasoning
�2️⃣ Chop onion & capsicum
�3️⃣ Layer chips into cups�
4️⃣ Add beef, veg, salsa & cheese�
5️⃣ Bake until cheese melts
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Let me know what you’d tweak to make these better 👇

Credit: reform.nutrition.training 💪

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯
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Makes 2 servings
Estimated Macros (per serving):�~200–230 calories�~20–23g protein | low carbs | ~10–12g fat
(Will vary slightly depending on tuna + cream cheese used.)
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What you need 👇�• 1 cucumber�• 3 boiled eggs�• 1 can tuna (~200g drained)�• 1 tbsp cream cheese�• Spices to taste
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How it goes 👨‍🍳
1️⃣ Chop cucumber & eggs�2️⃣ Add tuna and cream cheese�3️⃣ Season well�4️⃣ Mix everything together
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Credit:

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯

Sushi Cake 🍣🔥
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Serves 2
Macros (per serving):
�~420 calories�
20g protein | 44g carbs | 18g fat
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What you need 👇�
• 130g sushi rice (dry weight)
�• 100g lightly salted salmon
�• ½ avocado (~70g)
�• ½ cucumber (~100g)�
• 3 nori sheets�
• 40g cream cheese�
• 10g sesame seeds
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How it goes 👨‍🍳
1️⃣ Cook sushi rice and let it cool slightly
�2️⃣ Prep salmon, cucumber & avocado�
3️⃣ Line a bowl with cling film (don’t skip this)�
4️⃣ Layer everything in�
5️⃣ Press it down properly
�6️⃣ Fridge for ~1 hour (worth it)�
7️⃣ Flip, slice, eat
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Worth it. 💪
Credit: