Category Archives: Recipes
So, I have majorly slacked on blogging. BIG TIME. I have been so busy with life in general and my new goal of competing. Yes, I said competing. Competing in bodybuilding- Figure to be exact. I spent 2013 bringing my nutrition in check and building muscle. I went through a solid bulk for most of the year (where you up your calories and weight train like mad ) and in December I hired a coach. I have been working with Shane ever since (Shane Heugly and his wife Tiffany) aka Team Heugly. It was the best decision I have ever made, as I would have never been able, as a first timer, to do this contest prep on my own. So many variables to take into consideration and just was not knowledgeable enough to do it on my own. This journey has taught me many MANY things not only about myself, but about dieting/nutrition, weight training and the industry. It has been a long 5 months so far, but well worth the blood,sweat and tears. I am currently 3 weeks out from my very first competition (I will be competing down in Philly) and things have started to get pretty tough, I won’t lie…this industry is NOT for everyone that is for sure and it certainly takes a HUGE amount of discipline to do it.
I get a lot of questions from people asking me how I do it, to..do you really want to look like a man? To which I want to take a few lines to answer to this. First of all, how is it ok to ask a woman if she is ok looking like a man? Really? First of all, I am VERY feminine and I look NOTHING like a man. I have muscles, does that equal me looking like a man? NO. Second, you are RUDE. Third, how about saying something like “Wow girl, that takes a lot of dedication and hard work, and although the look is not for me, I appreciate the hard work you put in.” Seriously..I just don’t understand people sometimes. My look is NOT for everyone NOR do I look down on people who do NOT look like me, but understand this..I have feelings and they do get hurt, but THANK GOD I do not take it personally or let it get me down. This is a lifestyle that I chose ON PURPOSE because it’s who I am and it’s what makes ME ME ME feel good. NOT YOU, but ME. So stop knocking on what I eat, how much I work out and how much water I drink (or not drink, I need to work on that water intake BIG time). I don’t bag on you for your intake of fast food and garbage OR lack of exercise do I? No. Alrighty then. Have a little respect, please and thank you.
Today is my first day of hi/lo cycling (which simply means 2 days of low carb and 1 day with higher carbs and then back down to 2 days etc..) so far so good, but, It’s only my first day. I also had my cheat meals removed from my plan as well (Which means that once a week I was able to eat whatever I want including dessert for one of my meals) WHICH is HUGE for me, but I can do this. I want to do well and I trust in my coach and his plan for me. Trusting in your coach really is a huge deal and that is why you really have to make sure you do your research when or if you decide to hire one. I have such a great report’ with him and he always makes me feel like I am his only client (which I certainly am not). I really appreciate the fact that he allows for me to give my input and never ever makes me feel like I am being a nuisance. My coach gives me my nutrition plan along with my workout plans, so all I have to do is FOLLOW THE PLAN (which is something he says to me often! lolol). Takes all the guess work out of everything this prep, and one less thing I have to stress or worry about.
So What is figure?
Go have a look for yourself.
I work out 6 days a week at about 2.5/3 hours a clip. Depending on what bodypart and how much cardio I’m doing. Let me preface this by saying that I am a MOM first and foremost. As most of you know I have 3 kids (12,13, and 16) who have VERY busy lifestyles. I also work 3 nights a week – 2/12’s and 1/8 hour shift. So I am VERY busy. It’s about how badly I want this (you or anyone has to decide how much you want it and then make it happen) and how disciplined I need to be to make it happen. It’s the same with running or cycling or any sport you do. It’s about making the time to get it done. No excuses. Period. Am I perfect? NO! Have I had slip ups? MANY!! Have I missed days? YES!! I am human and I make mistakes too. It’s about how you pick yourself up, dust off and keep moving forward. You just have to, as my coach says “MOVE ON” no need to stay stuck in your slip up. Just move the hell on!
Nutrition is so very key in this whole thing. You can go to the gym and workout and do your cardio, BUT, if your nutrition is not spot on, then it really is all for not. Anyone can go and workout, but how willing are you to commit to the dietary changes that need to happen as well? In this day and age there are MANY different options out there to choose from, however, at the end of the day it always is truly about- calories in vs calories out. Plain and simple. Calories are calories. I eat 6 times a day because that is what works for ME. I like eating a lot and my body runs better that way and quite frankly, is used to it at this point. So I typically eat every 6 hours. I have a set plan that I follow that has my portions and food choices on it. I really do like not having to plan out things myself. I am looking forward to when I have a little more wiggle room and can get a little more creative, but, I am ok with things now.
Well..that’s all for now! Time to eat!
Carbohydrates are a very controversial and sometimes touchy topic for some people. Most of us have been led to believe that carbs=bad, therefore, we should restrict our intake. I’m not here to tell you that you are wrong or that you are bad for believing in the hype, after all, it’s not your fault.
Carbohydrate- noun-any of a class of organic compounds that are polyhydroxy aldehydes or polyhydroxy ketones, or change to such substances on simple chemical transformations, as hydrolysis, oxidation, or reduction, and that form the supporting tissues of plants and are important food for animals and people. (http://dictionary.reference.com/browse/carbohydrate)
Our bodies use carbs to make glucose, which provide the body with energy. Our bodies will do one of two things, utilize it immediately, or store it for later use. There are two kinds of carbohydrates, complex and simple.
A complex carbohydrate is best defined as, foods that are fibrous and starchy. Think potatoes and beans, or, breads and veggies. Fiber can be found in whole grain, fruits and vegetables.
Simple carbohydrates are best defined as anything that has sugar in it, naturally or added,( which also mean they are less nutrient dense foods).
There is nothing wrong with Simple Carbs in moderation. It’s all a balance now isn’t it? I tend to try and stick with the Complex Carbs not only because for me, I am getting more bang for my calorie buck (due to fiber content etc..) it seems to satiate me longer and give me the best amount of energy sources. Which leads me to another important tip, it’s very important for you to make sure you are getting adequate amounts of fiber in your diet as well. Many, MANY people have NO idea how much fiber they take in and when they decide to track it, find out they are eating very little if ANY fiber at all. Girl! You need to regulate yourself somehow! Get on that fiber! Fiber also tends to fill you as well, so if you are eating something that is high in fiber, it will tend to satiate you longer.
Fiber rich foods: Oatmeal, bran, fruits (in the form of berries), dried beans, peas, whole wheat bread, brown, rice, most veggies, couscous, bulgar etc..
I, personally, usually take in between 25-40 grams of fiber a day. Yes, that much. Now, I am not saying that is how much you need to take in, but you do need to figure out the amount that is right for you. I would honestly say, no less than 18 grams and right around 25 would be prec’. I would also gamble to say if you are getting less than 18 grams per day, you may need to rethink your food choices, as I can not imagine they are the most nutrient dense choices out there.
Now back to carbs. For a period of time, I bought into the low carb craze and tried out Atkins, South Beach et al. Following those plans left me feeling depleted and yuck. Satiated? Yes, energetic? NO. The reason why most people do well with weight loss on low carb is because they are consuming more in the way of proteins and fats which are MORE filling and satiating. It’s simple science. So the reason why you saw weight loss was NOT because you gave up carbs or severely restricted them, it’s because you were getting full, which led to eating LESS, which led to a caloric DEFECIT (because we all know that at the end of the day, calories in vs calories out is what gives us a loss) due to the higher protein and fat intake. However, I know that many people will dismiss this or try to argue their way out of it, or STILL swear by the fact that carbs are bad and LESS is best. NO.
Most healthy adults should aim to get at least 45-65% of their calories from carbohydrates. So if you are taking in say 2000 calories a day, you should be aiming to eat roughly 900-1300 calories from carbs (which will vary depending on your sex, your height/weight and most importantly your activity level) Remember that carbs are 4 calories PER gram. This is where I tell you that you must make sure you are eating a well balanced diet when taking all things into consideration. Athletes tend to aim for a higher carbohydrate count for sustainability and energy.
Carbs are NOT the enemy and carbs ARE NOT bad for you. I will not preach about the good carbs vs the bad carbs, because I truly believe food labeling is something I strive hard to not do. Foods, ANY foods, which are used smartly and for the right reason are fine. Yes, even WHITE BREAD and chocolate. At the end of the day, you have to live with ALL your choices and the end result is something only YOU can decide what it will be. I can give the tools to help you, but you steer your own ship.
Next time I will talk about fats, calories and how all of these tie together (protein, carbs, fats, fiber), when trying to figure out how much and what you should be taking in on a daily basis.
As many of you already know Protein is a very important macronutrient and even more important if you are weight training, are a runner or any kind of athlete for that matter. Your body needs it. Let me break down in a little more detail exactly what Protein is and what it does for you.
Proteins are made up of Amino Acids, you can also think of Amino Acids as building blocks. Some Amino Acids cannot be made within our bodies. The Amino Acids that cannot be made within our bodies are called Essential Amino Acids. They are called Essential because it is essential that our bodies have them.
When referring to Nutrition and what we eat we have two categories, Complete Proteins and Incomplete Proteins. The difference between the two are as follows:
Complete Proteins: These provide ALL of the essential amino acids, you may also have heard them called high quality proteins. Some examples of high quality proteins are your meats, fishes, eggs, poultry, milk and cheese. CHEESE!! OMG, I love cheese!
Incomplete Proteins: It does not contain all the amino acids, it could be missing one or a few(think plant based). Two quick examples would be something like rice and beans. If eaten separately they are both lacking amino acids to make it a complete protein, however, if you eat them together (like us Latinos) you will then get a more adequate amount of amino acids. One interesting fact I found out was that you do NOT indeed need to eat incomplete proteins together to form a complete at one sitting, you can eat them throughout the day and your body will combine them naturally (http://www.cdc.gov/nutrition/everyone/basics/protein.html).
If you follow that link you will also see down at the bottom it gives recommended daily amounts of protein broken down by age. Please try and remember that those are baseline numbers, especially if we are talking about athletes, body builders etc.. At which point I say amounts of protein may vary, but like I have said in previous post 1g per protein by bodyweight is a good rule of thumb (however, with that being said, take into account that I lift weights and I am active. If you are sedentary and do very little in terms of exercise, you can scale that number back to about .8grams). I am 140lbs and I take in roughly 140 grams of protein daily. Some days I take in more and some less, but by weeks end I typically go by a daily average of about 135-140 grams. Which leads me to the next topic of, can you get too much protein and how does the body break it down.
Your body can digest and absorb about 95% of the protein you ingest. The rest is broken down (which is roughly 5%) and used in other energy pathways. The absorption happens at various rates. There is much controversy on how much or how little protein one actually needs, depending on who you talk to. Some would say that you only need as little as .91 grams/weight (I still stick by my .8). Do your research, trial and error with your intake a bit to figure out what is right for you.
More times than not, I am shocked when I hear people give me a break down of their daily intake and it is severely lacking in protein. What most people do not realize is that the majority of their diets are made up of carbs and fats. This is why I say it is very important to log your food for a while. This way you can see for yourself where your macronutrients are and where you are lacking or eating too much of. I realize some of you just don’t want to be bothered with it or could care less. I strongly caution you against this train of thought. Even if you are not looking to lose weight, don’t you at least want to know that you are fueling your body properly to ward off any future problems? Don’t you want to feel better? More energized? What have you got to lose? The 1/2 hour it may take you to find the food app on your phone and set it up? That’s it. After that, you are good to go. All you need to do is log your food as your day progresses, and the end of the day, it’s all there right in front of you. What you ate and what percentages of each macronutrient you consumed in your day. I mean then, it won’t be a question of why am I not losing, gaining, still hungry, not hungry etc..you just open up your handy dandy little app and evaluate what you need to do going forward.
I really want to help you help yourself. Next time, I will focus on carbohydrates, what they are, why we need them and the pros and cons of having too little or too much.
Oh! Before I go real quick. I get asked what the difference is between Whey Protein and Whey Isolate (these are protein supplements that may be used to get your protein requirements in for the day IN CONJUNCTION with the rest of your intake coming from whole foods).
Whey Protein- is the most popular and cheapest source out on the market. It is also the one we are most familiar with, and whey comes from milk, is the quickest and easiest for the body to digest. Whey contains between 70/80 % protein and roughly 5% comes from lactose (which is good to keep in mind for those of you who are lactose intolerant)
Isolates- These are more expensive and probably is the most purest of both forms, containing about 95% protein. They also contain little to no lactose and generally are lower in fat than whey.
Is one better than the other. In my opinion NO. Unless you have a lactose issue, go for the cheaper variety of whey. If you are a protein snob and are watching your fats AND you are lactose intolerant AND have money to just burn..sure, go for the isolate.
I cannot believe I have made it this long. Well, yes I can, but I have done it with very little effort and have learned so many things along the way. The biggest piece I have learned is that life is about balance. Balancing the good and the bad and to just keep moving forward through all your ups and downs.
I want to talk a little about metabolic issues today. There is much controversy regarding metabolic damage (Metabolic Damage:”This is a condition where the nervous, endocrine, and immunological systems lose their ability to function properly due to extreme weight loss measures or repeated dieting. In functional medicine we call it neuroedocrineimmune dysfunction because these systems are not separate at all, but have overlapping communication and integrated function” -Jade Teta ND, CSCS). Some gurus simply believe it just does not exist, and then there are those that believe it truly does exist, because they are living examples of it.
The people I have read first accounts and stories of as well as people I know in real life are what I like to call “Perpetual Dieters”, they spend more time dieting than not dieting, and because they are constantly suppressing their system, losing weight becomes next to impossible for them. “I’m only eating 1000 calories a day and I’m not losing, I just don’t understand it” I see this ALL the time. Which is most often followed up with, “Please tell me what to do, BUT, note, that I cannot eat carbs due to the intolerance I have” Let me let you in on a little secret- you are NOT carb intolerant. NOT. (again, I must put in my little disclaimer of- I am NOT speaking of anyone with a true documented medical condition- celiacs et al..and when I mean documented, I mean not SELF dx’d, I mean you went to the Dr. and were officially tested for said conditions). What I like to tell these perpetual dieters is that first and foremost you really need to work on re-setting your *system*. What does this mean? This means that you must spend some time slowly upping your caloric intake to where it really should be. Which will vary according to a few different variables such as, your age, your weight, your height and your activity level. Then I tell them, if your not moving, you NEED to get moving, be active, exercise!! Which is followed by “Well I do cardio every single day, I am moving”, which leads me to say the unthinkable..ready for this? Hold on to your hats……”STOP DOING THAT MUCH CARDIO!!!” just stop. What I would really prefer is for you to stop cardio all together for a period of time. NO cardio is NOT evil or bad and I know that some will argue with me until they are blue in the face. However, combining excessive amounts of cardio on top of EXTREMELY low calories is NOT beneficial to you. Sure, it may work at first, why? Because you are shocking your system and it’s something new. Trust me on this, you WILL eventually hit that stall. The point where you stop losing weight and you may even start gaining- which makes people assume they must need to lower their calories even more and do yet even more cardio. NO. Just stop.
My advice is to cut back your cardio to maybe a few leisurely walks a week, some stretching and start picking up some weights. What I will warn you though is that stopping cardio cold turkey and eating more right away will make you retain water like nobody’s business and therefore you will see the scale numbers go up. Take it slow, I would first start dropping the cardio little by little (keep your calories the same right now), I would focus on eating more protein and fiber for awhile to keep you feeling satiated. Did you know that you should be eating at least 1g of protein per your bodyweight? Some may argue it should be lean body mass vs total body weight..I say 1lb per your bodyweight. So if you weigh 125, it would be 125 grams of protein a day, 140 would be 140 grams per day and so on. I would also strive to be sure you are getting at least 25-35 grams of fiber in your diet daily as well. Most people really struggle with this, I highly encourage logging all your food to get a grasp on your macronutrients.
THEN start upping your calories little by little and at the same time, start incorporating those weights. Do not be afraid of lifting weights. I cannot stress this enough. If you are a woman NO, it will NOT make you look bulky and ugly. Put that thought right out of your pretty little head right now. Lifting weights will make you a little fat burning furnace, long after you have stopped your workout. Lift heavy. Period. There is no such thing as *toning* it is a myth people. Nobody spot *tones* anything. ANYTHING!!! You want to look leaner and stronger, pick up the weights and get to it. I cannot stress this enough. “Well I have back issues, I have shoulder issues, I can’t lift weights” YES you can. You may have to do a little more research to be able to sub out exercises, but you can do it. STOP MAKING excuses. JUST STOP. I have seen many people face many adversities and still keep going. They don’t give up. They continually strive to be the best them they can be. I have friends that have back problems, that have had back surgeries, you know what? They are still out there everyday fighting the fight and doing what they need to do. You have to first figure out why you keep making up excuses to why you can’t do what you know you really need to do. The only one stopping you is YOU.
My goal is to try and continue to get the message out that low calorie/extreme cardio diets are NOT the way to go. They are ruining your body. Get off the cardio machines and move some iron. I have come from a background of distance running as most of you know that have been following me. I have spent years running and years of depriving my system of the food and calories it needed thinking that is what I was supposed to do. I eventually burned out, hard. I was starving, my body was starving and my running began to become something I no longer loved. I hated it. I no longer wanted to associate with other runners that I knew, it made me sad and it made me jealous. I felt like a failure and without my running, I felt like they had no need to be my friend anymore, because the one thing we had in common, I put on the wayside for awhile. They stopped talking to me and I them. I spend a great deal of time physically and emotionally repairing myself. Emotionally because I felt like a huge failure. I felt like a fake. I used to say how much I loved running and it was who I was. The truth is, I ran myself into the ground. Do I miss it? I miss it a lot some days. Maybe I will go back some time, but right now, it isn’t my focus, and truth be told, I do very little cardio right now. Maybe 2/20 minute sessions a week at the most. My body has thanked me for it and you know what? My body is in the best shape it has ever been in. NOT because I run, but because I stopped and I started seriously weight training. Is running bad? NO! Of course not! What I will say, is if you are a runner, please be sure you are EATING enough to sustain your body and your runs. This was my biggest problem. I simply was not eating to fuel my runs. It took me a few months to really be okay with not running. I was very much like “Well, if I’m not running, then who am I?”.. I’m a wife, mother, friend and most of all an individual person that is separate from the rest. I have dreams and desires and things I want to do.
As you know, I personally follow a macro nutrient based lifestyle. This is what I like and what I prefer, so I will often refer to this lifestyle throughout my posts. I have had people ask me how it works and can I teach them. It’s very easy and very freeing. Step one is figuring out your macro breakdown do this by going to: www.iifym.com once you go there go to tools and figure out your numbers. Then it will then break down what your macros should be based on your daily caloric intake. Once you have that all figured out you are set to go. Like I have said in previous posts, you will need to log your daily intake- I highly suggest you get yourself a food scale so that you can be precise in your calculations and logging your food. If you find that your calories are MUCH higher than what you are used to (which I suspect it will be), my suggestion would be to start out slow until you work your way up to where you should be. You may have some initial weight gain, but that will even out and stop AND some may even find that they lose right off the bat. Either way, stick the course, do not give up. Stick with it day in and day out. Give it 10 days, once you make it 10 days, give yourself another 10 days..it will become a habit, I promise. Diet followed with a good strong exercise/weight training regime will give you results. I promise.
If you have any questions, please post them and I will be sure to get back to you.
Some of us have “go to” foods that we use on a daily basis. I thought I would share just a couple of mine (God knows I have a TON). First is my Cellucor. This is by far the best brand I have tried to date. Seriously. Go get yourself some. Like, NOW. They are good for Protein Shakes (to which I say, I use mine with WATER only. Yes, it’s an acquired taste, BUT, you get used to it. Besides, the flavors are good enough to stand on their own), I use it for my proyos (which I posted a recipe for yesterday), I also use it sprinkled on some stuff here and there for extra sweetness.
Next I have my fats. I LOVE LOVE LOVE coconut anything. So, of course I use it to cook with! Duh! Coconut butter is my favorite to put on toast or sweet potatoes! YUMMO! Coconut oil has a very high burn point, so it’s good to use for stir fry, sautéing foods as well as taking the place of Olive Oil. (which I do still use btw). The Spray oil is good for when I am watching my fats and I want to save them for say..umm..GOODIES..lol
Then there is my beloved Peanut Butter. Oh, how I love thee..My love…Okay, sorry. Anyway, I love Peanut Butter and Co PB, it is delicious. Beats ANY OTHER HANDS DOWN! So I have a few varieties in my arsenal. I keep adding, as you really can never have enough of the nut butters. I also like cashew and almond butter as well. Who are we kidding, I’m not prejudice, I will eat ANY BRAND and FLAVOR of nut butters. Remember that comment up there? The one where I mentioned saving fats for goodies. I introduce you to me goodies. My besties. My nutbuddies. HA! (and yes, I have other fat sources as well! Avocados, fish oil et al)
Ahh, lest we not forget my Quest Bars. These are the GREATEST CREATIONS EVA’! Do you hear me? EVA’! These do not have all that crap in it that most (insert popular brand named protein bar here) have in them. No, seriously. I wouldn’t lie about something like this. They are fabulous. You can order them online, or GNC or Vitamin Shoppe carries them as well. I have found that Vitamin Shoppe has the biggest variety of flavors. My favorites are : Banana Nut, Apple Pie, PB&J, Cookie Dough, Cinnamon Roll, White Chocolate Raspberry, Strawberry Cheesecake, Peanut Butter, Brownie ..Oh wait, see what I did there? Ahh, yeaaaa, that’s pretty much ALL the flavors except a few I forgot to mention. So, yea..go get thee some!
Have you tried these gums? The Dessert line? YUM. No, really YUM. I have probably ALL the flavors. My favorite is not in the picture because I am out. OR, maybe one of my kids stole the pack. Grrr..Anyway, it’s Sherbet. So yummy. Fills that sweet tooth craving when you need it.
Then there is Liquid Aminos by Bragg. It takes the place of Teriyaki, Soy Sauce etc.. You can use it on tons of things. Chicken, rice, fish, etc..my favorite is to put it on my rice.
Anyway, your tastes of course may not be the same as mine, but I believe that everyone has their go to staples and these are a few of mine. I have tons, but I don’t feel like taking pictures of my whole pantry/refrigerator!
As always, be sure to count all these in your daily macro intakes 🙂
OH! I forgot to add, the one bottle up there with my powders are Branch Chained Amino Acids. I will speak about them at a later date.
Protein Pancakes are really versatile. You can do tons of different combinations to satisfy your taste buds. I have a few different flavors that I like to make, but I will give you a basic recipe.
1/3 cup oats
1 scoop Protein Powder (whatever flavor you like/or have on hand)
2 WHOLE eggs (you don’t have to use whole eggs, you can just as easily use whites, just be sure you double it then, I mean, really..use the WHOLE egg for this recipe)
1 tsp Baking Powder
1T Oat Flower (yes, I use it because it add a little more of fluff to them in addition to the baking powder)
1tsp Vanilla Extract
(If you are taking Omega’s, this is a good recipe to throw them into. I take liquid form so I just throw my daily dose in here)
Blend it all together in a mixer. YES, it will be thick. It’s fine. If it REALLY bothers you, you can thin it down with some milk (almond, soy, 1%, skim, full fat whatever YOU want)
Plop them in a pan and fry them up! This recipe will make 2 large ones, or 3/4 smallish ones.
My favorite is to melt some pb on top, SF Cool Whip and SF chocolate syrup. (No need to comment on my SF stuff, I use it sparingly, so it’s all good in my book)
Make sure you figure out your macros and log it all 🙂
Okay, here is a quick and easy treat. This is one of my go to snacks at night that I never tire of.
Proyo (some call it Froyo and freeze it, I prefer to not freeze mine)
1 small container of Greek Yogurt (I use and prefer Fage %)
Here is where you can add in whatever you want. My typical go to’s are usually:
SF Hershey’s syrup
Quest Bar pieces broken up and microwaved for a few seconds
Sometimes Chocolate Fiber One
Definitely melted PB
I also mix in 2 T of SF Cool Whip BEFORE I add my mix ins, because I feel like it makes it fluffier.
There you have it. The mix in possibilities are endless. Really they are! You can add whatever you like in as long as they fit your macros. Enjoy!
I know, I know..last time I blogged I was at day 190something or thereabouts! Yes, I am still going strong, and getting more and more motivated as the days pass me. I am still working out in my home set up, but have had to move some of my workouts to the gym down the road. Some of my weights have gotten heavy to the point, that what I have at home are not supporting me AND, I have moved to a Smith Machine for my squats. Which I personally feel more comfortable with. I’ll be honest here and say that I was starting to get in my own head, once my weight started to climb up. I stalled at 165, why? I was scared. Honestly scared, you know the scared I am talking about. The scared where I thought about having to do them HOURS before my workout time..maybe even days. Crazy right? NO. I feel this is perfectly normal when you are lifting heavy. However, in my case it was effecting my ability to do them properly, when In my heart I KNOW I can do them. I have some STRONG legs on me and the only thing that was stopping me was ME. I’ll tell you a little secret, It was so bad that I was shaking continuously throughout the workout. Who puts themselves through that?? Someone like me who is dedicated and strong willed. I cannot let this beat me. I just can’t. I will work this through until I can get PAST 165.
The other thing you may be wondering is WHY ON EARTH would a GIRL want to lift that heavy. I ask you, WHY NOT? Why not test your limits? Lifting heavy will NOT, I repeat WILL NOT make you big and bulky and manly. Let’s just talk about this for a second. Manly. Yes, there are some women out there AS WELL AS men who think that women who lift heavy and have MUSCLES are manly. Dude. Really? Do you know the amount of time (psst..YEARS)it would take to get THAT big, let alone the DRUGS that are involved with getting that big? Okay, Okay, before all you natty people out there get your feathers fluffed, there ARE NATURAL bodybuilders out there who are big because they worked their asses off. No need to shoot me nasty messages or comments. However, we all know, including YOU that natty is NOT the norm in the industry. Anyway, I digress. To the women out there, you WILL NOT GET BIG and huge and manly. You will get FIT, awesome muscle tone and a great ass. Who doesn’t want that? HOWEVER, you do know that NUTRITION plays a VITAL role in all of the above. You cannot get to grandma’s house with NO gas in the car. Over the last couple months I have done my due diligence with learning and learning some more about the eating component of all this. Not just lifting, but eating in general and what I have found out is that I really love learning about it. I’m a food nerd. I love reading about it, I love learning about it and lest we not forget the fact that I LOVE to eat it.
Going forward I will be talking about food, calories, macros and fitness. I will continue to talk about my journey and where I am going still, but I want to broaden things a bit to try and help others understand all the components of successful weight loss, keeping it off, GAINING weight as well as maintaining. So much to talk about..I’m excited! Are you?
Anyway, back to me. I am still doing Wendler’s and I am currently getting ready to start Cycle 5 next week (I’m deloading this week). I may do one more cycle and then focus more on specific things, since I have plans for myself..(shhhhh)..I actually have started adding in some new things, such as Hacks Squats, Sumo Deadlifts, Leg Press, Seated Cable Rows, and Lat pull downs. The gym was a little intimidating at first, since I’m used to doing things on my own in the privacy of my own home, but thankfully the gym I go to is small (but has all the equipment I could ever need) and quiet (think Senior Citizen) which is great, because I don’t need to wait forever to use equipment and have to compete with people standing around yapping while I am trying to get my workout in. Which leads me to, people, you go to the gym to workout, you go to the bar or wherever else you young people go to socialize. Those of us who want to get in and get out, don’t and can’t be bothered with those of you texting in between sets WHILE you are sitting on the piece of equipment that others want to use, or just plain standing in the way. Get your shit done and move along…kthanksbye.
My eating has been more on point than ever, and although there was some initial weight gain that came along with fixing my metabolism, that has since dropped back off. I am now in the process of trying to find my gaining point. I am happy thus far to know that my calories are MUCH higher than they once were, when I would gain. YAY, for fixing my body! Eat more. It’s that simple. Not all at once of course, but you CAN train your body to take in more calories AND lose weight. It’s a process and it takes time and patience, but it can be done. I no longer believe that people are carb intolerant, I do believe that WE make ourselves that way by the constant restricting and binging that we do. If you don’t believe me, please head on over to Layne Norton on Youtube. Take a listen for yourself. Educate yourself. Learn, read and then learn some more about how our bodies are supposed to work. I have to put in my little disclaimer, I am not referring to ANYONE who has a true medical disorder, or someone who is gluten intolerant OR ANY OF THOSE OTHER ISSUES. I am merely speaking of the commoner like myself who has NO issues with food, but was led to believe for many, many years that low carb, no carb, low fat, no fat, low calories was the way to go. It’s time to get up, be smart and educate yourselves. It Is my hope that I can help you along the way.
Anyway, all of the information I talk about here is coming from my own research (as I am NOT a licensed professional-YET). Just like anything else, do your own homework and proceed with caution if you are medically able to. If not, please take the advice of your Doctor before you try anything new.
Until next time..ttfn
PS, you will NEVER hear me talk about what you CAN’T eat. NEVER. That is NOT my philosophy. It’s not what I believe in, therefore, I will not condone it. Eat what you like. This is a lifestyle that needs to be a reality and one that you can keep on a day to day basis.
Lazy day today, work this weekend and am feeling a bit melancholy.
Main lift deadlift (and last day of my deload week!)
5×75, 5×75, 5×75
Actual- 5×75, 5×95 and 5×111
Bridges with body weight 5×25
Was going to try walking lunges again, but quad still a little tender. Did not do pull ups yesterday, so will get those in before I shower. I hate the fact that women lose weight top to bottom. My legs always take so long to show improvements and I’m tired of constantly scrutinizing them! I will beat them into submission! No, I don’t want thin legs, I want nice shapely, muscular legs with NO dimpling please!! Same with my rear end.
Which I want to ask.. Pam would you want to put together a menu for me? Just one day. I am having problems getting protein in. I want a different point of view. I am going for 1800 calories. It’s okay to add whey In there. Please? Then I can take it from there.