Changes and a New Meal Plan

Excuse me for a moment, while I pick myself up off of the floor and compose myself. 

Someone fell off the band wagon this week.

It's ok!

I'm back on it now.

It has been a crazy week!  And with the craziness has come set backs. I will admit I'm an emotional eater and I definitely did some emotional eating this week. Some of that emotional eating includes:

1/2 of a blueberry doughnut
2 big bites of a Reeses candy bar
2 32 oz cups of Dr. Pepper
4 Chocolate-covered Strawberries
Too many overall calories consumed

But on a happier note all of the food I prepped for the week except 1 small salad, 2 sweet potato halves, and a few egg omelet muffins is gone. There was definitely A LOT of healthy, nutritous foods consumed this week!

Now onto this week's meal plan.

I am changing things up big time this week. My meal plan will actually be very BORING. The reason for this is that I am paying special attention to carbs, protein, and fat ratios. This requires math and knowing EXACTLY what is in the foods I eat. To keep this part simple my meal plan will be exactly the same for the next 7 days.

Here is what a normal person my age, height, and with my bodybuild and activity level should consume:

• Carbohydrates: 293-313 grams per day
• Protein: 78-84 grams per day
• Fat: 62-67 grams per day
• Calories: 2100-2400 per day

Here is what my ratios will look like:

• Carbohydrates: 125 grams per day
• Protein: 150 grams per day
• Fat: 67 grams per day

My carbohydrates are less than half the recommended amount. My body actually functions better on low carbs (sad, but true). Normally I feel better, have more energy, lose belly bloat, and shed water weight when I consume a lower amount of carbs. But at the same time I cannot reduce my carbs too much or my exercise performance drops-it is a fine balance!

My protein is nearly double the recommended amount. I also function better on a higher protein diet. I do advanced body weight exercises, weight-lifting, and intense exercises in general. I also have a higher percentage of muscle mass than the average woman my size (which I want to maintain) so it is recommended that I get at LEAST 1 gram of protein per pound of body weight. I picked 150 grams because that gives me a little more than the 1gram per pound and it is a convenient number to caculate. 

My fat I kept the same. I plan on getting this through healthy sources of fat (no more doughnuts!).

This is a 3 week experiment. 

I am going to keep the ratios the same for next 3 weeks. After that, I will evaluate my energy levels and progress and then make changes if needed.

Today I took my weight and measurements and will be measuring and updating my progress weekly on this blog for the next 3 weeks.

Meal Plan:

Breakfast

10 eggs whites

2 whole eggs

Banana

Snack

1 cup cooked oatmeal + 1 cup of blueberries

Lunch

3 oz of beef, seasoned

1 cup of cooked carrots

Snack

Protein shake

Supper

1 cup chopped chicken, seasoned and sauteed in 1 Tbs extra virgin olive oil

1 medium sweet potato

1/2 cup of green beans

That is it! BORING, but simple. 

I have some more meal prep to do.  Kitchen here I come!

New recipe of the week: Clean fried pork tenderloin sandwich and sweet potato fries (for

the family).

I still haven't posted last week's new recipe (cauliflower crust chicken pizza). Hopefully by tomorrow I will have both recipes posted to the recipe page:-)

Food for Abs

One of my goals for 2014 is to see my abs or get "defined abs".

I like challenges and this will definitely be a challenge! First, I have had 4 babies and anyone who has had a baby knows what pregnancy does to your midsection. Second, I like food. Actually I LOVE food!  Not healthy food either.  People just assume that because I'm a fitness instructor I eat healthy.  Nope! I was blessed (or cursed!?) with a decent metabolism which means I can eat like junk and still maintain a healthy weight (I'm sure all that exercise helps!). It is hard for a thin,  healthy person to find the motivation to eat healthy and clean. But my ultimate goal is to eat clean and have a healthy lifestyle. Striving for visible abs will (hopefully) be the incentive I need to get my eating on track.

This will probably be the most difficult and challenging of all my goals.  It will require a level of discipline I have never had to exercise before.  Although it will be difficult, this goal is still attainable for me. The last my body fat was checked (December of 2013) I was at 16%.
This is in the "excellent" and "elite athlete" range for my age.  My abs are already somewhat defined now and all I need to do is focus on shedding the last layer of belly fat.

Abs are made in the kitchen,  not the gym.

It is 80% nutrition and 20% exercise.

You can't out-exercise a bad diet.

Unfortunately, what you eat is a crucial part of  getting great abs. Proper nutrition and "clean" eating is an important part of the puzzle. This will be what I struggle with the most.  I have never really counted calories more than a few days in a row and when I did count calories I never stayed within my calorie goal.  Did I mention I love food?

So my first step in finding my abs will be to just
count calories and stay within my calorie goal.  I will try to eat mostly healthy options, but I will be less concerned with carbs, sugar intake, etc.

I will be focusing on protein. My goal will be to get 130-150g of protein per day. Why focus on protein and why so much? Protein accounts for about 50% of our body's dry matter, helps rebuild and repair our muscles, and keeps us feeling fuller for longer. Protein is especially important during weight loss to help prevent the loss of lean muscle. The RDA recommend adults get 0.8g of protein per kilogram (2.2 pounds) of bodyweight. However, it has proven to be very beneficial for weight lifters and heavy exercisers (I am both) to consume 1.6-2.2g of protein per kilogram of bodyweight.

I will also be dividing my calories into 3 meals + 2 snacks throughout the day.

Here is what my meal plan will be for the next 7
days:

Breakfast
Friday-Sunday (breakfast-on-the-go): Myoplex Muscle drink

Monday-Thursday: 1 cup of cooked oatmeal +
berries and a Chili Omelette*

Snack
Protein bar and Banana

Lunch
White Chili**
Carrots

Snack
Banana-Blueberry Muffin***
Boiled Egg

Supper
Friday-Mango Mojito Chicken (new recipe!)
Saturday-Thursday- I will alternate between Homemade Chicken Soup and Salad with Chicken Breast

            *Chili Omelette Recipe

• 1 whole egg
• 3 egg whites
• 1 Roma tomato, diced
• 1/4 cup sweet yellow onion
• 2 TBS diced green chilies
• Sprinkle with Mozzarella cheese and hotsauce (optional)

**Two Bean White Chili Recipe

• Chicken breast, chopped
• 2 cans of black beans
• 1 can of pinto or white beans
• 1 green pepper, diced
• 1 small onion, diced
• 2-3 cloves of garlic (optional)
• 1 small can of green chilies
• 1 large can of no-salt added tomatoe sauce
• 2 cups of chicken broth
• Hot sauce to taste
• Spices of choice (I use chili powder, cumen, and paprika)

***Banana-Blueberry Muffins Recipe

• One cup of whole wheat, rice, or oat flour
• 2 scoops vanilla whey protein powder
• 1 cup of unsweetened applesauce
• 1/2 cup of plain, greek yogurt
• 1/2 cup blueberries
• 3 egg whites
• 1 ripe banana
• 2 tsp of baking powder
• 1 tsp of baking soda
• 1/4 tsp vanilla
• 1 TBS honey

1. Combine all dry ingredients

2. In separate bowl combine all wet ingredients. Except blueberries

3. Spray muffin pan. Fill 1/2-3/4 full.

4. Sprinkle blueberries over batter

Bake @325 degrees for 12-18 minutes