Diet Day 1 (non-training)

Following my macro diet 

https://daringlystrong.wordpress.com/2014/08/29/macro-diet-week-1-4/

Here is my sample day 1 (non-training)

Meal 1: 4 scrambled eggs with coconut oil, 20 raw cashews

Meal 2: 1 cup plain greek yogurt, 1 tblsp almond butter

Meal 3: 3.5 oz shredded roast chicken, 1 cup broccoli, 1 cup green beans, 1 tblsp feta cheese, olive oil drizzled over veggies

Meal 4: 3.5 oz chicken breast, 1 cup grapes,  20 almonds

Meal 5: 3 oz. marinated flap steak, 1 cup broccoli, 1 heaping cup butternut squash

Meal 6: 1 scoop vanilla protein, 1 cup almond milk, 1 tblsp peanut butter

 

Non-training days have a limit of 17g of carbs per meal. Other than the feeling of eating carbs, I never felt hungry. The fats i.e.: nuts play a big role here.

 

Macro Diet Week 1-4

Sometimes I eat clean and healthy. Other times I tighten the reigns and follow a very precise diet for a few weeks to make some specific changes to body composition, leanness etc… It’s easy to get comfortable and let things slide into your diet without you being fully aware of it.

Here is what I am currently following for the next 4 weeks. Its all measured in grams: protein, carbohydrates and fat. I’ll be posting specifically what I am eating each day for the next few weeks. I know its sometimes easier to just follow a diet that way then figure and calculate yourself. Either way, the information is here for you.

I would like to mention that even though I am in the process, I am not yet a certified nutritionist. Everything below is a recommendation. Something I follow myself.

I’m giving you 2 options for training days. Either you train in the morning, or you train after work.

Training Days (morning workouts)

Meal 1: Protein 20g, Carbs 0g, Fats 18g

Train….

Meal 2: Protein 20g, Carbs 60g, Fats 0g

Meal 3: Protein 20g, Carbs 35g, Fats 9g

Meal 4: Protein 20g, Carbs 25g, Fats 9g

Meal 5: Protein 20g, Carbs 15g, Fats 9g

Meal 6: Protein 20g, Carbs 0g, Fats 9g

* On training days have high carb veggies and grain like Kamut/Spelt noodles, rice noodles, gluten free oatmeal, legumes, squash, potatoes, wild rice, soba/shirataki. Add in extra green veggies with these meals. Stick mostly to high carb veggies as opposed to grains and always have greens on your plate.

Training Days (after work training)

Meal 1: Protein 20g, Carbs 0g, Fats 18g

Meal 2: Protein 20g, Carbs 15g, Fats 9g

Meal 3: Protein 20g, Carbs 25g, Fats 9g

Train….

Meal 4: Protein 20g, Carbs 65g, Fats 0g

Meal 5: Protein 20g, Carbs 30g, Fats 9g

Meal 6: Protein 20g, Carbs 0g, Fats 9g

* On training days have high carb veggies and grain like Kamut/Spelt noodles, rice noodles, gluten free oatmeal, legumes, squash, potatoes, wild rice, soba/shirataki. Add in extra green veggies with these meals. Stick mostly to high carb veggies as opposed to grains and always have greens on your plate.

 

Non Training Days:

Meal 1: Protein 20g, Carbs 0g, Fats 9g

Meal 2: Protein 20g, Carbs 17g, Fats 9g

Meal 3: Protein 20g, Carbs 17g, Fats 9g

Meal 4: Protein 20g, Carbs 17g, Fats 9g

Meal 5: Protein 20g, Carbs 17g, Fats 9g

Meal 6: Protein 20g, Carbs 17g, Fats 9g

*Stay away from grains and starches on non training days.

 

And as always , be aware of how some foods make you feel. Ex: You might be able to eat a white potato no problem but sweet potatoes bloat you. Get to know your digestive system.

 

Setting My Goals : Part I

I recently had a friend in from LA who I grew up with. We went for a quick workout together – Crossfit style, and bumped into our very svelte mutual friend. Long story short we left inspired and motivated by all the growth and change our friend had experienced the last year.

She’s visiting family for a bit and I’m going to visit her in LA in 6 weeks. Genius idea hit me:  She’s on the beginning of ‘getting back into shape’. Her career took off running a few years ago and with all the travelling she’s had a hard time finding consistency. Now, she has more control over her schedule and is ready for the challenge. Here is where ACCOUNTABILITY enters. Our genius idea is to hit it hard for the next 6 weeks, eat like champions and reveal ourselves – to each other – when she picks me up from the airport. A little fun way of getting a good kickstart to our goals.

What are my goals? Ok, so…

6 weeks: 4 pound loss. Wait, scratch that… tighten up. Its so easy to fall into bad habits. Skinny isn’t fit. So visible increase in tone. Mainly in quads and hamstrings.

I’m always skeptical of measuring progress in pounds loss, but I currently sit at 127.4lbs. Any weight loss on my 5’6″ frame means I have to ask myself seriously if I am loosing muscle. Trading numbers on the scale for tone.

8 weeks: Ab definition

12 weeks: Considerable difference in toning of legs. This is where I loose the last and gain the first, so this will be a huge accomplishment for me. I’ve been blessed with some junk in the trunk, but it is also the hardest for me to tone.

6 months: maintenance (hard work) of accomplishments. This to me is the hardest step. I failed at this over the last year. Getting comfortable instead of re-evaluating and staying consistent. More to come on my plan of attack for the maintenance phase.

So tomorrow the macro breakdown for the 4 week ‘diet’.

Here we go!

Diet Success Depends On This

I was looking over a delicious plate of mac and cheese the other day and I didn’t feel the urge to face plant right into it. I reflected on that and concluded that on days where I feel like I’ve tasted food I rarely have the desire to ‘cheat’.  When I’m in a kitchen slump I always basically just hang around the pantry trying to convince myself that just a few cookies won’t be such a big deal. With me, its not just a few. The flood gates open and it’s game on! 

Diet success depends on quality food that tastes good. That way you feel satisfied and not restricted or ‘on a diet’. Because after all I’m not on a diet. Its a lifestyle choice. I eat according to my goals. All that being said I crumble if I don’t have an arcenal of delicious recipes at my disposal.

Here’s on of my new/old favorites.

IMG_9628

I use any type really. I had Roma and grape tomatoes today. Slice in half, sprinkle with sea salt, some chopped basil and drizzle some EVOO and you are in for a treat. I bake at 350F for 30 minutes and then drop to 275F for a few hours. They cook down and become an amazing addition to any plate. Pasta, meat sauce, veggies.

Enjoy 

IMG_9629

A Year In Review

me, Aug 2013

me, Aug 2013

This is me, 1 year ago. In many ways my body is the same, but in many ways it is different.

That was my ‘new’ fit body. I had made some serious gains and was seeing a lot of definition everywhere. I was lifting some bars that I was very proud of, and felt just like a rockstar overall.

Here we are 1 year later and I’ve since realized that being fit is a way of life. Not ever a destination, more like a continuous journey. Ooh, nice shoulder definition, ok, now lets try to develop my obliques. Look at those abs, now lets try to further develop my hamstrings. Always chizzling away to reveal my ideal self.

What I’ve realized most importantly is that I need to be happy and accepting of myself at every level. What’s the point of being fit if I can’t enjoy it. I look in the mirror and I am happy with what I see. I am happy and content. And I want to push harder and see more changes. Both these things exist for me in harmony. Healthy and fit.