One of the key things I was trying to focus on was building my quads. I have pretty good shoulders and abs, well that area is always a work in progress.But my lower body and back have been my main focus this year and I am happy that surgery didn’t take away too much of my progress. I am back to pre-surgery weight and body. Now it’s a matter of building again. I started a little bit of my body building program this week but I didn’t spin twice this week like I wanted to (only did one session).Picked up some of protein staples for my meals. I also eat/ have ground turkey, protein powder, brown rice, quinoa, oats, peanut butter chia seeds, and veggies just to name a few extras not shown. Lots o’ snacks too. And when I can splurge? Quest bars.Breakfasts are usually a protein bar and berries or oats. Depending on my workout for that day, I will eat more carbs if it’s back or leg day.
For other days I stick to mostly protein sources for breakfast.I find that this works for me on my more intense strength training workout days (which just happen to be back and legs) I make sure to eat extra fuel. If I know I am going to attend a spin session later, I will have a nice bowl of oats for breakfast and maybe some extra brown rice with my lunch.
Lunches and dinners pretty much consist of a protein and veggie, sometimes good carb sometimes none (again, depending on my training day). I am feeling good and learning to take every training day one at a time. If my body isn’t up for it, I won’t train.
I use to think it was the end of the world if I didn’t workout but I learned that in order to be healthy for what life throws at you, you must be able take care of yourself first. Hope everyone has a happy and healthy Labor Day weekend. Any plans? I’ll be hanging out in Rockport tomorrow with the manfriend!
I am in a fabulous mood. Why? After my work shift I will be heading to the big apple to celebrate my 26th birthday. I am super excited and it’s going to be a nice 3 day, 2 nights “vacation.” I need a break for sure. I’ve been working and training a lot, so it will be quite nice. But don’t think I am going to just not train now y’all. We keep pushing and we only get stronger by doing so!This week my meal plan changed drastically. The majority of my carbs came from fruits and veggies and I ate a ton of almonds, egg whites, lean ground turkey and Garden of Life raw protein powders. I had no “starches.”It was definitely a challenge. There were a couple of times I wanted to give in an have oats but I pushed through. This was just for the week, more of a slim down type thing for my birthday. But I felt much tighter when I woke up in the morning. Not to mention very little to NO dairy. I am lactose intolerant anyway and I couldn’t believe how much better I felt without dairy (note that dairy, rice and oats was for the week before!). I was also not as bloated everyday, which was nice and probably would explain the tighter feeling in the morning. Also hydrated with tons of coconut water like this one from Amazon!I like this particular brand because this flavor is awesome mixed with green tea and it also has #cupuacu, which is supposed to help strengthen your immune system!
I hope everyone has a great weekend and “see you” when I am 26! :)
When I’m hungry, I’m hungry.I’ve been listening to my body more; not only when I need a rest day but with nutrition as well. I looked back on my food diary a couple weeks ago and realized I wasn’t eating too many “good carbs.” I recently added back more brown rice, barely and whole grain breads into my diet. I can definitely tell the difference in my energy levels and how efficient my workouts have been.Also making sure to refuel properly post workout. I’ve been making more protein cakes. They are too delicious to not have! Check out that back! It’s getting better, seriously is such a tough area for me.But all in all, this time around I know I am going to kick my training ass better then ever.Post workout smoothies are always motivating.
Any who, I hope everyone enjoys their Memorial Day weekend. Mama Sweets is coming up to visit the lovely Massachusetts. Don’t know what we will be doing since the weather doesn’t seem as it will cooperate but I know we are going to enjoy a sweat spin sesh tomorrow!
Hello everyone and happy What I At Wednesday courtesy of Peas and Crayons!For this week, I want to get talking on my macros; you know carbs, proteins and fats. I also like to count my fiber and sugar intake as well because I always find that I have to watch those as well. For this WIAW, I am going to show you a few of my meal/ snack combos and show you how I meet and what exactly are my macro requirements!
My goal is to lose about 10lbs, build muscles, lean out and stay healthy! Through calculating my on Bodybuilding.com and My Fitness Pal (which I just converted from Lose It), not to mention trial and error, I have found the best macros from yours truly;
For my breakfasts now, I like to use about 1/3 of my daily carb intake. I usually make a double (or 1.5) serving ofprotein pancakesto keep me full for the morning with a smidge of almond butter and sugar-free maple.Here are two samples of “meals 4,5 and 6” that I take for work;And another; under the Chobani above is oats w/ chia seeds.Here is one of my “lower carb” days.Always on top of my meal prepping.My mom came to visit this past weekend and there were some dine outs, but I stayed on top of my game. At Olive Garden I got their Rosemary Chicken and swapped the mash potatoes for broccoli. No Excuses!Question: Do you count your macros? Do you use a food/ exercise tracker like My Fitness Pal or Lose It?
I am going to make it quick because I have a serious paper due this week and I want to focus on that. Thank you Jenn for hosting this awesome food party! Okay, now here are some #gains and eats!Pre-Breakfast: Two servings of my protein mocha! (1 serving = 1 cup coffee, 1/4 cup soymilk ,1 tbsp chocolate (or any) protein powder, 2 tsp cocoa powder and 1 packet of Stevia.
Oh yeah! Breakfast; I ate half of a thinkThin bar for breakfast (my peanut allergy seems to be lessening, do not experiment yourself without a doctor’s approval!) with some soynut butter, chia and almonds. I had to wake up at 5:30am to head to work, ew.For snack later when I got home, I had the rest of the thinkThin bar, some fruit, hardboiled egg and some more almonds. Ya know, I am an almond lover.My workouts have been pretty kick ass! Here is a picture of my #gains. Check out those back muscles! They are coming along quite nicely if I may say.
Here was also my #transformationtuesday picture. I can’t believe I almost hit 250lbs in 2006-2007. I am currently 156lbs (higher then my lowest of 138lbs back in May 2013).
I feel stronger and more comfortable in my skin then ever before and I am in love with body building (and with my new tattoo). The plan that I am developing seems to be coming along nicely and if you want to try my current coaching plan, be sure to check it out! Lunch/Dinner: Red roasted potatoes, chicken, black beans and broccoli. Mmmm!
I tend to have a yogurt and almonds for a snack on some point, usually after lunch or as a pre-workout snack.Dinner was some more black beans with an egg, chicken and broccoli. Oh man this combo was simple yet delicious!At work the other day I made a protein mocha with decaf, they have a smoothie bar at this club. So good.Question: What is your favorite thing about your gym? I def love this one with the smoothie bar. Did you know I have four gym memberships and pay for all but one.
I am learning and trying to rid my body of the things I “shouldn’t” eat and I emphasize those quotations. For this WIAW (thanks Jenn!), I am going to show you a day in the life of my eats as a body builder in training. I try to be very on point, but I won’t deprive myself. Remember, this is a journey, not a ending.
Breakfast: I normally start my day this; 1/2 cup of oats mixed with 1/2 cup of water, dash of cinnamon and a teaspoon or two of soynut butter. I also add some flax and bran if I am feeling extra hungry, since I prep my oats overnight. Snack #1: This will usually be an apple with 2 teaspoons of nut butter as well as sometimes a “pre-workout” snack depending when I am going to the gym.Lunch: Lunch is going to be some form of veggies and chicken. Normally it’s baked chicken and green beans (sometimes broccoli). Snack #2: Greek yogurt with a tsp of nut butter, 1/4 of a protein bar (like Quest, Luna protein or Kind bar), and some flax/bran mixture. Again, depending if I am going to workout before, this is another good “pre-workout” meal option.
Or sometimes, if I am around the mall (like yesterday) I will grab a Quest bar. I tried the new cookies and cream flavor and it was delish!
“Post workout:” Protein Coffee! This is my current go to “post-workout.” I try to have a two to one ratio of carbs to protein and most of the sugars will come from something fast for good ole’ muscle recovery.
It’s 1 cup of coffee, 1-2 tablespoons of protein powder (lately I have been using Sun Warrior and I quite like it!), 1-2 tablespoons of cocoa powder, 1 sugar in the raw packet (or Stevia) and a 1/2 cup mixture of soy/ cow’s milk for different types of protein sources. Dinner: Same as lunch but sometimes I will add carbs soley because I work overnights and need those extra carbs to sustain myself during my shift!
Snack #3: Usually varies between #1 and #2, depending if I am working, I’ll have more protein if I am not working overnight. Or if I do a double workout (which is two to three times a week).Question: Have you tried the new Quest cookies n’ cream bar? What did ya think if you did?!
Can you believe it’s already February? Me neither! I come to you to show you some progress, February goals and share with you some more body building things. And stay tuned for what I ate Wednesday where I will actually show you a whole day of food versus just showing you random eats throughout the week.
Some goals that I have in mind for February?
Do yoga at least 2x’s a week.
Sauna at least 2x’s a week or one hour total.
Increase my cardio sessions by 5 minutes.
Get under 155lbs.
Reduce my sugar intake and have any form of chocolate “goodies” only 2’s per week.
In mid-November I began to get more serious about training; seeing a personal trainer and gaining my own knowledge for my coaching plan.I have lost several inches around my waist, not to mention a little ab flattening action. My legs and arms are leaning out and my *ehem* chest has gone down. It’s only been two months and I am quite proud even though it’s only been about a 6.2lb loss. Hey I’ll take it, but I got to make sure to work on this back of mine. Here is a day 11 shot of back and legs (I started bodybuilding on January 22). I am proud however of my legs; look at those quads growing!My brother is even joining in on some body building workouts. I am seriously proud of him and he’s even been eating healthier. It’s all about progress not perfection and everything in moderation.I still have my Green Mountain coffee; usually consists of stevia/ raw sugar, cocoa powder and skim or soy milk. Sometimes I will even mix in a tablespoon or two or protein powder if I drink it post workout. So good!Live, laugh and lift <3