Smart girls guide to competition success: Bro-prep swaps

STOP GAGGING ON FOOD YOU DON’T LIKE.

ok…
Here’s how I coach: IIFYM
Jax top 10 in her first show, NPC.
jax2
And Brittany.. IIFYM.. BTW.. She won 1st place in two NPC shows.
brobrit

ok.. here’s another one for you. Karina is IIFYM. She took 2 NPC first place in 2016.

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This is one week into prep for Ashley. IIFYM. She had waffles, fries, ice cream and some pretty bad ass tacos this week!16996018_1275000182567322_761176547744141291_n
Then there is this.. Wah wah

bro

Ok..  I’ll skip the sarcasm. Let’s look at your situation. You are on a bro prep and you hate your  breakfast. I have been there.  So get comfortable and let’s figure out how you are going to be successful on your prep and not piss off your coach.

Many smart girls get into coaching agreements with coaches who have only 1 way to look at things. Many women do not ask the right questions before they commit and one of them should be about your meal plan.  If your meal plan looks identical to the ones I’ve had since 1986, you’re in for a long 12 weeks.   The truth of the matter is, in prep, you do have to keep your food tight but the beauty of macro counting is NOT to eat a bunch of crap, it’s to give you options. So stay with your bro coach who you LOVE LOVE LOVE and eat some food that keeps you happy, and not running to facebook asking for advice because you “are gagging on egg whites”. Smart girls.. never do that!

If you want to get right to the swaps, scroll on down, otherwise start here.

All Food has macros. Even clean food like Magic Tilapia, Magic sweet potatoes  Magic egg whites, Magic oatmeal, Magic chicken! Magic Almonds! (dry of course).

Smart baby. All foods have macros.
Smart baby. All foods have macros.

Macro nutrients are
Carbs 4 calories per gram
Proteins: 4 calories per gram
Fats: 9 calories per gram
Alcohol: 7 calories per gram. Don’t even try..  you’re on prep.

Let’s get to work
b
This is a very basic (actual) bro plan that we are going to work with today.
M1: Be sure to eat that at eggsactly 8am!!! (eyeroll)

1 whole egg (omega)
5 egg whites
1/2 cup oatmeal
The macros on this are:
brobrek

The vodoo of this breakfast escapes me, but I’ll be honest. I’m pretty used to using these ingredients in my prep I just remember my first coach telling me that I had to have egg/whites cooked and oat meal separate.
I covered them with mustard. I hated them. HATED THEM!


 This is my IIFYM treatment of these macros.
.5 cups egg whites
20g oat bran (or 1/2 cup dry oats: 40g)
.5 scoop whey
12g chia seeds.
Blend it then make a pancake in your non stick pan

Top with 
90g light and fit greek yogurt
1/2 cup (60ml) of Ihop Sugar Free Syrup
trace

The results
macros

Mine is 2 carbs over but has 3g more fiber. If you are so inclined, remove the SF syrup but mine still tastes better.
The idea is to keep your food tight but using macro counting gives you options.
I actually like the macros better on mine because I space my fats out during the day.
If you really can’t fathom going against your Bro-sciencecoach, then throw your ingredients into a Ninja and make a pancake with the ingredients.  I do that too.  Gagging egg whites is not what smart girls do. They find solutions.

This is one of my other options.
The peach version Peach birthday cake crepe. Guess what’s in it…
peach1 peach3

OMG.. someone ate a banana in prep!  OMG OMGOMGOMG..

pancake

What?  Birthday Cake? This one is for my last few weeks when the carbs are sad sad sad…
crepe

Smart girls do this!
You can head over to RippedRecipes.com
I added the exact macros of Bro-coach’s breakfast and got 273  of just BREAKFAST recipes that
fit those macros. If you want savory, then eat savory. If you don’t want sugar or Questies, you can
find recipes that include the EXACT foods YOU want to eat and still give you the same macros.

panc

How do I figure out my food so I know what my macros are?
Option 1:
FatSecret.com will give you the macros on any foods.

Option 2: Add your coach’s menu items to a tracker like MyNetDiary, or any macro tracker.
You will have totals for each macro nutrient you need either for each meal or for the day.
If he says.. meal timing is critical eat the exact macros of each meal when he says.

Me.. I eat what I want when I want. I always preload my workouts and post workout food for recovery but
I’m super flexible with my day.  You do what you need to.

If you want to convert  your whole day over check out this blog post:

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