WIAW #96: Bodybuilding + thinkThin Bars

Good [What I Ate Wednes]Day! Thanks Jenn for hosting this lovely food party.wiawphotobuttonFor this week, I show you some eats where yours truly gets back into the body building game. You know back to Greek yogurt, chicken and eggs galore!

I also got this thinkThin high protein + fiber bar which I tried in the store. Man this and the Divine line are well simply divine. I don’t think I’ll go back to the regulars again. Unless they are on sale, of course. I am still mostly doing biking as my cardio. It definitely is less pressure in the lower back/ kidney area. I took my first spin class (and using the spin bike on my own) this past Friday and I feel in love. You will see more of me and spin in the future to come.Post workout or for my go-to snackage, my go to is some Greek, hemp/pumpkin seeds and peanut butter.Or a smoothie at work; almond milk, blueberries, spinach, banana, flax and vanilla protein.Always a protein mocha (with a side of Economic and Social Aspects of Food Industries or so) for the morning.Always chicken and green beans for meals. Sometimes I may go crazy and have brown rice, hummus or broccoli. And yes, I am eating peanut butter. Know what that means? Peanut allergy be gone, whoot!Question: Anyone with food allergies have any disappear or eve get worse?

WIAW#92: Counting My Macros!

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;

Calories: Goal=1790
Fat: Goal=50g
Carbs: Goal=170
Protein: Goal=[140]-160g

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 of protein pancakes to 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?

WIAW #91: Nutritiously Sweet Finds & Buys!

Happy [early] What I Ate Wednesday y’all!

Last/ this week I have been focusing on reducing my sugar. On a good day I consume 80g of sugar, including fruit. I’d like to keep it at 60g and I have manged to get it under 70 at least! Head on over to Peas and Crayons if you are new to the WIAW party, head on over to Peas and Crayons for all the food goodness!This week’s breakfasts have been fruit and nut type platters; this one is Chobani Simply 100 (7g of sugar), drop of sugar-free maple, hardboiled egg, almonds and an apple.Snacks? Sometimes a bit more Greek and trail mix. But a protein mocha to get me up! I got this Top Secret chocolate ice cream protein powder from BodyBuilding.com. Between the sale, a promo code I had and shipping, I paid around $18.00! It’s tastes amazing, is low in sugar, has some fiber and I love that it has digestive enzymes as well. I need those.My package also came with a 1.M.R Vortex in fruit punch pre-workout sample. I have to say I am not a fan of most pre-workouts, except for Jack3d, but this one gave me a nice little bit of energy and tasted delicious. I will keep it in the back of my mind for the future.One of my quick grocery pick ups; got chicken breasts on super sale, green beans, eggs, Greek yogurt (I’ve been doing plain more often now and adding a bit of Stevia or sugarfree maple), oranges, apples. Ya know the “usual suspects.”Check this out, I only paid $0.70 reduced price for this almond and cashew hazelnut biscotti coffee creamer by MimicCreme. A Tbsp is 25 calories and 3g of sugar. This thing is sweet and makes my coffee taste like heaven. It’s gluten-free, vegan and uses natural ingredients!And another quickie.Mmmm. Almond buttah! Dinners and lunches? Well you know they are always the same; I am still in a Mrs. Dash garlic and herb on chicken and green beans kick. It’s just so delicious and simple. I am sure I will get tired of it soon. Or not… Maybe.For desserts? If I have a nasty chocolate craving, I will go for a Kind dark chocolate and sea salt. Hits the spot every time. And you remember the AAAI/ISMA conference I went to last summer? I signed up to be one of the few to try out ASICS new line of training sneakers and guess what? I was one of the few to try out the Ayami Intent. These kicks are super comfy and awesome. Definitely go check them out! Thank you so much ASICS!Question: What are some of YOUR favorites in terms of one or more of the following; protein powders, almonds butters, bar or sneakers/ workout gear?!

WIAW #90: Just Another Day!

It’s just another day like any other…

Thanks Jenn for hosting! This What I Ate Wednesday is going to be the usual eats in my life and a heads up. For those of you who this may pertain to, today is Ash Wednesday and that means today begins lent. I won’t give into detail on it, however for lent I am doing a few things and one of them includes a mini social media hiatus.wiawphotobutton I will ONLY be doing WIAW posts (til April 17th) to help keep my meals in check. Even though I post 2-3 times a week, this is going to give me time to focus on myself and my training, so you are going to see some crazy before and after pictures… I am sure of it! Anywho, breakfast? Of course some protein pancakes!A little close up of that protein mocha.I was craving pizza one day and decided to stew up some tomatoes with Mrs. Dash garlic and herb, grill up some chicken, plop the tomatoes on top and there you go. Somewhat pizza chicken, not really but it totally satisfied my pizza craving!My snacks are usually another protein mocha, fruit and orange or a Simply 100 Chobani. I love that it only has 7grams of sugar!Plus dinner is above. Can’t go wrong with chicken and green beans. I know this should have been first but I have been starting my day out with greens from It Works and I notice that I am having more energy and not going to coffee for it. Win, win!As for my cheat for this week? Froyo!Question: What’s your favorite cheat “meal?” Are you doing lent this year?

Body Building: Take Dos!

Alright, it’s take two of this body building business.

Again, after not sleeping for more then a week I am getting back on the work out grind. I say I am set back a week and a half in terms of my workout and meals schedule. So let’s fix that. Like I showed you the other day, my mom helped me get to get back on the grind with awesome groceries. I also took some time to do meal prepping; chicken, broccoli and green beans for lunch or dinner w/ a Chobani and almonds, aka my go to!I also got a pair of awesome sneaks for my weight training days. Don’t know what drew me to the strange colors; I was never a fan. But for some reason, they caught my eye.Check out those delts and bi’s that are growing!And those guns, son! And pardon the blurry picture, but I have been stepping up my cardio game as well. I just hate cardio, but I know it must be done. #NoExcuses!And of course, still making sure to include rest days to catch up on homework. Resting is just as important as your training days. Never forget that Sabrina!Question: I know I have asked something similar of this before, but how do y’all get back on the exercise wagon? Set a few days a week, go back full force or one day at a time?

WIAW #86: Day In The Life of Body Builder In Training

By no means am I perfect.

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.wiawphotobutton

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?!

WIAW#84: Cleaning Up Shop

So when I said things weren’t easy, I meant it…

The past few weeks have been beyond stressful between work and school. To top it off, I haven’t really been sleeping well, so my body is off, my eating is off, workouts are off, everything is off! Like WAY OFF.

The past couple of days I have been trying to get back into the swing of things and so far day two is going well. Here are some eats from my first day back onto the healthy living wagon and if you haven’t, go over to Peas and Crayons for more on WIAW. Enjoy!wiawphotobuttonFor “pre” breakfast, I had an apple and almond before yoga. Mind you most days my breakfast is at 2:00pm. Yeah.After yoga, I have a Greek yogurt with some fiber cereal, crushed almonds and another apple on the side.For snacks, I munched on almonds, string cheese and these little babies I made with a chocolate dipped coconut Luna Bar.All I did was take one bar, cut it up, add 1 Tbsp non-dairy milk, drop of vanilla extract and 1 Tbsp of flax/fiber cereal combo and melt it up!I left it in the fridge for about 20 minutes; I couldn’t wait. Maybe another 10 would be good. Lean protein and veggies is where it’s at for dinner! Although the other night a couple members brought me dinner. So sweet!And detox sweat sessions in the sauna is always a good thing.Question: Any foods that you transform?!

I also like to take some Clif bars and rolled them in coconut flakes. Delish!