Category: dessert

Fit Girl Food Hacks

On By Bikini Competitor TracyHIn bikini competition secrets, Bikini competitor secrets, Bikini Contest Prep, dessert, fat loss, flex, Flexible Dieting, food prep, HOW TO, IIFYM, macro counting, macros

mem

I’m going right in and tell you a few hacks that can save your life. Ok.. probably not really but you may like them.

STARBUCKS double shot:
Ask for either a dopio or Quad (4 shots omg) over coffee ice.
Add either Sugar free vanilla syrup or a splenda packet.
Add either coconut milk or almond milk or skim.
BOOM.. The drink that keeps giving.  The coffee ice is like “second drink”

Muscle Eggs
productspyramid
Muscle Eggs is super popular among the fit girl set. I liked it when I purchased it. But.. I had a couple issues.  First of all.. the containers are huge and barely fit in my fridge. I had to keep the other ones frozen and that was tough because of all the halo top in my freezer. No room.  So there is that.

They are pricey which is fine because they taste great.. but I got bored!

Hack. I made my own.
Start at Costco or Sams and buy pourable egg whites by the case. They are between 6-8 bucks for a whole case of 6 boxes.  That’s a lot of egg whites.
You can use any sugar free coffee syrup for and mix with your whites.  You will have lots of flavor choices and won’t be stuck with one gallon of the same.
torani.jpg

torani2

You can drink Muscle Eggs and you can also drink pourable whites with coffee syrup.  You can mix them  into your protein shake to make it creamy. You can make pancakes or mug cakes too. You can go to MuscleEggs.com and use their recipes with your own concoctions!!

You can search for “Sugar Free Coffee syrup” and get lots of options.
You can also find them at stores like
Bed Bath And Beyond
Home Goods
Marshals
TJ Maxx
World Market always has a good selection.
Amazon is for sure going to have what you want!

Party time:
Order this and never look back.
Jordan’s Skinny Mixes are Zero macros. That’s P:-0  C0 F0
They are great! They are fun and exciting!  So if you have to be Faux Drinking, you can make this happen with club soda and some garnishes!  Take the macros for your hooch but at least you will be feeling sassy!
jordan
You can search Jordan’s Skinny Mixers online to find them.
Bed Bath And Beyond has lots of amazing Jordan’s Skinny products

16521689_1540162439330447_1388117194_n
Baby Iggy is not on macros but he’s super happy!!
❤ 

IIFYM, Dwayne The Rock Johnson and Pancakes

On By Bikini Competitor TracyHIn coaching, dessert, donuts, flex, Flexible Dieting, food prep, Health and fitness information, IIFYM, macro counting, macros, Motivation, off season, Prepping not starving, weight loss

therock
Congratulations to Dwayne “The Rock” Johnson for being chosen as People Magazine’s Sexiest Man Alive.

Note: This is also win for the ladies who like a little beefcake, that’s for sure. 🙂

The Rock is a fitness icon!  He is an athlete and  clearly he lifts!
Not only is he a super positive force in his career, he knows how to eat for his physique goals.

One thing we can all be sure of he has his food correct !!

Plus, he likes pancakes.

Pancakes!
After he finished filming “Hercules” The Rock held an epic cheat day! On this day he whipped up his famous pancakes and ate 12 of them!
I love this picture because in our world of IIFYM, we call this a ‘carb up’ or refeed.

When a person has dieted for a while, a few things happen.  
1. The person gets weary of the diet. Even on IIFYM the fact that we are on a hard cut means we are eating less.
2. Our bodies can become adapted to the lower calories/macros.

A simple carb up or re-feed or in this case.. cheat day will help in both those scenarios.
So while “The Rock” called this an epic cheat day, he still utilized the concepts of body building and IIFYM.  He is eating with purpose!

YOU CAN LEARN EVEN MORE ABOUT RE-FEEDS HERE

In our program, carb ups or re-feeds are given to clients with specific instructions. It’s not a random cheat day or binge day, just so you know.

The Rock is a huge dude so 12 pancakes fits his macros. Most of us, ladies.. not so much. That’s why we tailor our carb ups for our clients so they have the best results.

If It Fits Your Macros is amazing because it’s all about the YOU.  You can carb up on things YOU like. I like Fro-yo and Cinnamon Toast Crunch!  Our clients have a lot of fun when it comes to their re-feed!

If you would like to know more about IIFYM and learn the secrets of success, please check us out on LEARNIIFYM.COM  We will teach you online!!  We will work with you to help you reach your physique goals!
capm

 

Pistachio Protein pancake

On By Bikini Competitor TracyHIn Clean Recipes, Competitor secrets, dessert, flex, Flexible Dieting, food prep, IIFYM, macro counting, Prepping not starving

pancakp

I’m 5 weeks from stage. I love to use protein pancakes in my meals!
This one may look like my other recipes but it’s pistachio!

I will get to the recipe for you!

Pistachio Protein Pancake
1 cup pourable egg whites
8g dry Sugar free/fat free Jello pistachio pudding
12 g dry  quick oats
30g light and fit greek yogurt

nut

You could roll it up with a filling of Greek yogurt. I used Coconut
light and fit. Add SF syrup if you like!

The Jello I used is this
puding
jellon

I always say
Look at your day as a whole.  If you eat well 80-90 percent
of your day, you can fit in small amounts of food that are more fun.
The Jello pudding came up as a B on the food rating. I can work with that.
Six carbs out of my day will be from this Jello product. I’m fine!

Oh it tasted awesome!