WEIGHT LOSS HACK: STOP LABELING YOUR EATING STYLE

eatclean

The culture of diets is as hostile as the cult of fitness.  There is a mentality that says
“My way or the highway” .

“Keto is the only way to go. Low carb means you lose weight.”
“Eat clean to lose weight.”
“I only eat Paleo.”
“I don’t eat any sugar, ever. It will kill you.”

So may people go from one style to another style in search of the holy grail eating but they foil themselves because.. these things are NOT sustainable.

If you have fat to lose you will do so by being in a calorie deficit. That could be by
 burning calories, or in taking less calories.

The style of eating you do over all is not what makes you lose weight.

So listen,  I can understand wanting to  jump on a band wagon for lightning fast results.
I understand the desire to grasp at magic bullets, or extremes but let’s start here.

If these things (diets) were fool proof, we would not have an alarming obesity rate world wide.

But let’s get back to you.. I want to help you feel better about your food choices so let’s give up the labels.

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When you are thinking about all the food you ‘cannot’ have.

By nature, the restriction of food groups could trigger binges.
Have you ever told yourself, “No more sugar.” 
What is it you crave the most while on your new plan?  Sugar.
When we restrict ourselves from certain food groups, we are essentially, white knuckling our eating.  There’s no peace, there is militant, discipline and on the other side, failure if things don’t go as planned.

Keto: restricts carbs.
Paleo restricts Grains
Clean restricts “processed” food.
Competition Bro diet: No fruit, dairy, processed food.. good grief.

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By nature, restrictive diets limit food groups and therefore micro nutrition suffers.
When you are restricting veggies and fiber your body notices.  When you are restricting fruit, you miss out on the glorious nutrition of vibrant colors and sources of vitamins!
When you restrict all sugar, you have to remove pretty much everything fun because even frozen yogurt has lactose which is technically sugar.  Bummer.
Dairy can be a great source of protein!
Are you willing to let your overall nutrition suffer so you can  sit at the back of the bus with all the ‘bros?’

WHEN BRO DIETS MAKE YOU ILL

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By nature, labeling our eating style sets us up for failure and it’s not necessary.

This is the big one:   The eating disorder, Orthorexia comes to mind here. The clean eater, is terrified of eating anything ‘not clean’ or things that are processed.  What we typically see with the clean eater is frequent binges of ‘non clean things’ .  So basically, it’s not sustainable.

“I only eat clean, until I’m face down in a bucket of icing or doing late night at Denny’s after the bar.”

“I eat clean, gluten free.. but I love this craft beer and I drink Whey protein”
Both are clearly processed.  So it’s only clean because you made up that it is.

There is NO such thing as clean. Even blueberries are processed.

Why there is no such thing as clean
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We often see the ‘clean eater’ purchasing large amounts of “clean” food for binges.
“I can’t help it. At night I ate 5 RX bars. I feel so bad about myself”
“I can’t stop eating almonds from Trader Joes, they are clean but I can’t lose my belly fat”

IIFYM/FLEXIBLE DIETING/MACRO COUNTING
The problem with labels is.. what difference does it make?  You could stop labeling your eating style and follow IIFYM which could be done any way you like.

With IIFYM we are simply counting
Protein P
Fat F
Carbs C
and the micro nutrient Fiber.

All food has macros. All food.  You can find that information on the label or look up nutrition on sites like FatSecret.com
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We set your macros for physique goals .. whatever that is.  Then we eat them and stop when we are done.  We are not locked into to one style of food and each day we could enjoy variety as long as we are hitting our macros.  That mean..

The style of food that we like.. is how we should eat.

Your macros are not dependent on clean food, paleo or zero sugar, but you could eat them any way  YOU like.

If you find Dairy upsets your stomach but egg whites are ok.. that’s good!  You can choose your own adventure!
If you like a snack treat now and again and it keeps you from feeling deprived, you can certainly work that into your plan without it being detrimental to your physique goals.

If your doctor has asked you to limit gluten or keep your fats at a certain level.. that’s ok too. You can eat for your body, your health and your own likes!  You never have to eat food you don’t like.

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I like lower carb though.. I just do.

IIFYM doesnt’ mean you can’t eat toward your style.  Use your carbs for fueling your workouts and to get your fiber and veggie/fruit requirements.  You are not required to eat poptarts or high carb snacks. But you could.. if they fit your macros.

If you feel better on no grains, you can certainly make that work too.

If you don’t want sugar foods, or snack treats in your life because they trigger you. Maybe you feel better when you don’t eat food like that.. Maybe you just enjoy whole fresh fruits and veggies.. totally fine too.  It’s all about YOU.

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When you let go of labels, you have no fear of mistakes. You simply figure out how YOU enjoy eating and tweak to hit your macro/micro nutrient goals!!

There is much freedom in the ability to be consistent and live without the restrictions that diet labels give.  Being consistent is how you reach your physique goals.

Do you need help with macros or workouts?? Head over to my site LEARNIIFYM.COM

Roo Ferrigno eats her macros every day.
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IIFYM 101: I don’t know what to eat

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When a new IIFYM client starts my program, I will typically get this questions.
“What should I  eat? I don’t know what to eat”

hmmmm..

Ok.. first of all the most important step you can do as a new IIFYMer is to  follow directions of the plan.  Our plan starts with three full days of tracking YOU.

I ask my clients to fill out their tracker with their normal food for 2 weekdays and 1 weekend day.   Looking at your normal eating habits is eye opening. It’s easy to tweak your food so it fits your macros.  If you toss the entire way you eat, and are searching for food to eat, you are missing the whole point of IIFYM.  EAT WHAT YOU WANT.

If you are low on fiber and protein, then you certainly can figure out how to add more of those. If your carbs and fats are way over, you are going to have to make some adjustments.  Simply cutting the serving sizes for overages is one way you can modify . Weigh everything in grams.
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The protein bar problem.

One client told me she was really sick and tired of trying to find a protein bar that would fit her macros for a snack.

“I need a bar that is 12g protein and 13g Carbs.  All the bars have 24g Protein and 26g carbs. “

Ok.. so she probably could simply use half the bar . Right?
Make it fit.

Don’t throw the baby out with the bath water!
Clients start this project jumping ahead to the middle instead of following our directions.
A huge mistake is to start with a whole new menu because you “think” you have to.

WE NEVER TELL YOU TO DO THIS. Success in IIFYM comes from the fact that you can eat like YOU.  The more it feels like  YOU, the more consistent you will be. Consistency wins over perfection.

When you want Qdoba.. add it to your tracker and make it fit.  You can use Fatsecret.com to find all kinds of food that you might like if you have a hankering.

Hacks:
AIM FOR PROTEIN FIRST.
Most of our clients come to us eating very little protein. They end up with 100g of protein left at the end of the day and no carbs or fats.

This blog tells you where to get protein  (feel free to also search “Protein” on this blog)

Add your breakfast first.  Most of us have a favorite breakfast so put her in there and let’s see how she fits!
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This is Ashley’s pancakes with Cinnamon and pumpkin. She tweaked her recipes so it fit her macros.

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Tracy topped her waffles with syrup and Sugar free Jelly.  Man I love her. She’s bomb.

Add dinner or Movie time carbs next
If you are fired up about Taco Tuesday,  then do yourself a solid and put those tacos in your tracker in the morning or the day before. We call this FRONT LOADING YOUR TRACKER.

You can eat the tacos YOU want!    Or what about Pizza!! Maybe you have a pizza craving!! Whatever it is.. put it in so when movie time happens you have your food accounted for.


Fill in what is left for the day!!

HACK: 
Front load the whole tracker. Sit down at your PC and add the food you want to eat to your tracker for the next day.  Make it fit. Take the time to do it and pick things you want.
Make sure too add your fruit and veggie requirements and your fiber too.

Then hit the PRINT button for your menu. Eat that for 1 or two days.  You don’t have to track it again.. just follow the menu.

Even if you don’t want to food prep, you can still make convenient foods fit!
EAT WHAT YOU LIKE.

I did that but someone asked me to have lunch with them and now I don’t know what to eat.

That could happen and that’s why you are learning IIFYM. So move some things around in your plan so you can enjoy lunch with your friend. If you cannot fit it into your macros ask your friend to give you a days notice so you can be prepared!!  You are never more than 24 hours away from what you want!!

I filled in my lunch but now I have a bunch of ‘dangling macros left and I dont’ know what to eat.

If you don’t front load your dinner, evening food and eat around that all day.. this could happen.
You can do a flex bowl if you truly can’t get it together.
This is the blog on Flex bowls.  

Flex bowls are a way to take the protein you have left and create something exciting and fun with the macros  you have left.

I had a bunch of macros left over and I don’t want to eat anymore so I’m just going to bed.

ACK we get this quite a bit.  Try harder. You need to hit your macros +5/-5 grams every day.  That is your job. You are eating like it’s your job so focus.  You can do it.

If you end up with 75g protein left at the end of the day.. just move on with your life. Tomorrow, figure out how to eat more protein during the day. Increase the protein at each meal or have something extra to bring your protein up.  I like Laughing Cow cheese or even Kraft Shreds. Cottage cheese is packed with protein.

macro

Really? Still have no idea?  Go to Ripped Recipes.com and enjoy their recipe search.
Use your computer, NOT your phone because the filters are better!!
You can add the macros you have to work with and get recipes to match.
You can do a whole day or just a certain amount.
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This game is like Tetris. You can learn something new every day and when something doesn’t work.. that’s ok. You have a clean tracker tomorrow!! So get on it!!
Let’s see what you can do.

Prepping Not Starving: Taco Tuesday

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Our Team LOVES Taco Tuesday! Who doesn’t!!  IIFYM is bomb because you can make them fit your macros!!  Here are a few of our creations!  The tacos above are grilled chicken !taco1
Alicia scored this find at Trader Joes! 24g Protein!  Holla!
taco2
Coach Michelle is on vacation and on prep. Her tacos are on point. That avocado!!  Avocados and that wrap have fiber. That’s about 20g fiber right there!  taco3
Ashley is about 4 weeks out from her show. This is her masterpiece!

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Coach Julia is 7 weeks from her show and this is her taco crunch wrap!
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Melissa is 7 weeks from her show. These are her shrimp tacos! I love the lime. taco5
These are mine. I am 13 weeks from stage. Each one of those shells is only 4 carbs. taco7
Jen nailed her macros while eating tacos out!  um.. yes please!!
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Holy Mama, sometimes you need a taco when you are out. The macros on the Taco Bell Chicken Soft Taco are sweet.

Hack: If you are craving Tacos, front load your tracker with your tacos early in the day and eat around them.

Here’s my 4g Carb Taco shells.

shell

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These are in the grocery store or order online. We buy 72 shells at a time!

Eat food that makes you happy!  #makeItFit

Prepping Not Starving: Pizza

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Warning: These are actual pizzas made by our bikini team in PREP!!

One of the thing that has me completely over the moon is our team’s ability to create amazing food from prep ingredients.  They do it quickly and with flair.

There is no reason to eat plain when you are in a cut!  Creativity goes a long way and creates a sustainable plan!

The above pizza was made by our girl Ashely who is just 4 weeks out from her show.
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Here’s another one she did!

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Coach Michelle is 7 weeks out from her show and rocked this masterpiece.
Chicken, sundried tomatoes, onions, FF mozzarella, reduced fat feta and basil on a flat out.

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This is my SOB on a flat out. I toast my flat out before we bake the pizza.
Jimmy Dean Sausage crumbles, Onions and Louis Rich Turkey Bacon. Sauce Prego light smart red sauce from Walmart.

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Our Bikini Team Athlete, Tracy made this gem.
Pepperoni Pizza for Dinner! 🍕💪🏻Oh man… Winning! ❤️ 308 Calories / 4.5G Fat / 37 Carbs / 32 G Protein
Tomato Basil flat out Wrap
Turkey pepperoni
Marina Sauce
Fat Free shredded cheese
Bake at 425 for 10 minutes

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Melissa did a fun peperoni and sundried tomato version!  mmmmmm
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Debbie, who is 7 weeks out from her show  created this version of the white pizza!
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Tips: Pizza is an easy dinner and it has a secret bonus. Flat our or tortilla wraps have fiber.
There are lower carb wraps too.  You can create your own toppings from your prep food. You can load veggies if you are into that.  You can use full fat or non fat cheese depending on your macros.

You do NOT have to have 12 dry roasted almonds for your fats.  You can have other fats!
Cheese has protein.  Feta is a great choice too!  This is all about you.

Pro-tip: Build your pizza in your tracker in the morning so you can have exactly what you want. Then eat around it for the rest of the day. You can enjoy your evening meal hitting your macros and feeling super smart!

Hey.. if you want to learn more about IIFYM.. go to LEARNIIFYM.COM and let us teach you!
If you want to join our IIFYM bikini team.. we’d love to talk to you.

IIFYM: Eat this or that

  • taco
    Ok.. let’s talk for a minute about choices.  First of all, you are IIFYM, you have them.
    Your world does not have to be protein cookies and no fun.I have compared two items.
  • Lenny and Larry’s Complete Protein Cookie. Serving size is HALF the cookie.
  • One Taco Bell Soft Chicken Taco
    The macros in each are almost the same. The rating is higher on the cookie because of the fiber.  Although, in the large scheme of things a B- isn’t horrible.I eat mostly A /B rated food because I’m probably psycho but more because I like to. It’s a slippery slope when I’m all crazy with my food.  It’s just my way. I’m in no way advocating getting an eating disorder of only eating A rated food. That’s no good.There are people who eat IIFYM who don’t monitor their food rating because they just hit their macros and fiber numbers. The food rating is my thing!

    But..
    I also have issue with eating a A rated protein cookie because sometimes I think it’s important to eat some food that looks like food.  If I can’t make a chicken taco fit in my day, and choose a half of protein cookie.. what? That seems to defeat the purpose of being flexible. My gut instinct is to choose cookies because I eat like a 4 year old. Sprinkles, and icing is my game!!

    The taco would be nice and satisfy my brain and my macros.  It has less carbs than the cookie. I really can make it fit. If you don’t want fast food in your life.. I get that too but we have options.

    Now. I’m not going to get crazy because the taco is lower rated due to the fiber. It has more protein than the cookie.

    My day looks like this:

  • I get about 50-60 g of fiber a day.
  • I eat 3 servings of fruits
  • 500 grams of veggies
  •  I take my Juice Plus trio for my micros.
  •  I eat 5 sources of protein each day and over 35 different foods a week.
  • In a cut I eat 95% nutrient dense foods and 5% discretionary food.

This chicken taco does not scare me. I don’t even think that falls under discretionary food!

 

Would I eat taco bell in prep.. yep. I know science wins here . I’m still finding my way and comfort zone. As I draw closer to stage.. maybe not.  Flexible lifestyle dieting is about options!!

This may be second nature to many IIFYMers.  I am a recovering clean /binge eater+ overthinker . I’m just being honest.

Journey on!!

If you would like to learn how to master your macros.. please visit our site LEARNIIFYM
and we will teach you online!!

t

Ps: check out Fatsecret.com for a huge list of all foods and their macros.

Leaving your BRO prep for IIFYM and how to avoid panic

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This is me.. This doesn’t work for me anymore.

Are you moving from a Bro prep/ coaching experience to IIFYM/Flexible Dieting and feeling panic in the core of your soul?  I am going to talk you down today and gently help you find your way to success and meal time peace.

What is the difference?
Bro-diets are legendary for only  ALLOWING foods like these.
Egg whites, turkey, chicken, fish, beef (super lean 1x per week) asparagus, sweet potatoes, brown rice, olive oil (maybe) and the super duper magical oatmeal.

IIFYM /Flexible dieting, Macro counting is NOT a diet, you eat according to your fitness goals by hitting your macro nutrients of Protein, Carbs, Fats and the micro-nutrient fiber.

Bro-Flex is when coaches tell you  you are eating  IIFYM but give you a restricted list of items that you can swap with.  If you have a swap list, you are not IIFYM.

Let me first of all reassure you. Look at this quote from Mr. Olympia Frank Zane who utilized Flexible Dieting in his show prep, 1979.

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I love this. 1979 Flexible dieting.

Remember this: IIFYM was born out of Bro-fatigue. It came about organically when competitors discovered they could swap foods as long as they achieved their macro nutrient goals.  The goal of IIFYM was never to eat crap all day, but to offer options.
You must hit your macros but you must hit your fiber goals too. The food you eat will by nature be ‘healthful* to hit that fiber!

You should know this
In a cut (active fat loss) the amount of discretionary food is very low, about 5 percent of your day.

In off season, the percentage can be up to 80% wholesome*/20% discretionary.
This is where the ‘poptart divas’ of Instagram confuse and infuriates the Bro dieters.  Everyone has different macros.

So… If your carbs are low, you can’t eat much in the way of sweet treats however if you have lots to work with, you could potentially  have more. Everyone is different.

My macros wouldn’t allow me to eat 18 pancakes ever but the Rock did.  His macros are totally different than mine!  Of course they are.. Look at him! He needs more food than me!  That’s why YOU need macros based on YOU and not a cookie cutter diet your whole bikini team followed.

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Pancakes.. mmmm

How I prep with IIFYM.
As an IIFYM coach, I believe quality of food matters.Myself,  I eat 5 different sources of protein each day. I do use greek  yogurt and dairy as protein. I use whey, bars and of course animal protein. Chicken 5x per day disgusts me and my stomach can’t handle beef so I need options. I eat wonderful food that looks gorgeous, tastes delish and hits my macros perfectly. I have over 35 different foods each week- not the same 11 foods for 16 weeks that I used in my bro-preps. Our team eats 300-500g fruits and veggies daily minimum.  We have a veggie minimum for athletes.

food.jpgThis is the actual food our athletes at in prep for our last show.

I enjoy a diet soda when I want one, but I get down a gallon of water every day.  I use sugar free syrup and stevia too. I eat what I want!

Story time:One of my competitors calls herself the pancake queen. I love this. I also find pancakes amazing and delish and they can be made to taste like whatever you want. My first coach would not allow me to eat pancakes. It had to be 6 egg whites and 1/2 cup oatmeal cooked. NO pancakes because “I wouldn’t look right”. I buried egg whites in mustard, hated breakfast so hard.

Quality of food
I also use my food score ratings from MyNetDiary. I only eat A and B foods. If you don’t know about food scores Click here

YUM!
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This would typically NOT be on the Bro diet but the macros fit my prep. I use it.
It has fiber and protein!  I mix it with Sugar free syrup and get a lovely bowl of icing. Look here

Do I have to get my carbs from sweet potatoes, brown rice, Ezekiel bread?
I don’t. I use things like  Flat out wraps, fruit, veggies greek yogurt (has both protein and carbs-I use Light and Fit). I use  Light Smart red sauce from Prego. Basically I eat what I like. Dude, I haven’t had Ezekial in 2 years!

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flat out wraps

WAIT.. aren’t foods like  brown rice, sweet potatoes and Ezekial magic?
My bro coaches told me they were but I can’t find any science that backs that up.
I hate brown rice. My first coach made me eat 8 cups of brown rice a day for a carb up.
I buried it in salsa and mustard to choke it down. I could have had something else. There was no reason I couldn’t have except her lack of knowledge. I refuse to be miserable in prep or any other time. GROSS. I carb up now on SF Fro yo.  Even in prep. I refeed with purpose and I eat things that I like.

But….
I do, however,  eat a lot of sweet potatoes because I like them. I use them in amazing pancakes because they are carmelly and sweet.  I don’t choke down food I hate but I eat things that I like. . If you want toast whatever. It has good macros, but it’s not my thing.  If you want it.. make it fit.
I ate this in prep last year..
dinner
English muffins, eggs, turkey and ff cheese. I put SF syrup on it. It fit my macros. Those english muffins are fiber city.

Oh.. prepped with Margarita Shrimp saladIMG_1398
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How to not go crazy when you start.
When I began I might have flown a little too close to the sun. I can fit a lot of things into my plan but I sort of lost sight of my goal to eat for my health. I was crabby because broccoli took up so many carbs when I really wanted goldfish cookies.  Now, I am very solid in my conviction eat well and I don’t feel well when I eat lots of sugar treats even if they do fit.  I prefer in off season to use foods like Poptarts to fuel my leg day. But that’s my journey.  The beauty of IIFYM is that it is YOUR journey.

For my team  in PREP we follow the guideline of 95% nutrient dense food 5% discretionary.
Yes, I know that all food has macros and nutrients , you can read more on this here.

Off season is 80/20.

Hack:
Start by tracking what you normally eat then tweak where you like.
Input your coaches plan into your tracker and see what the macros are.
If you are not enjoying asparagus (gross) and want to swap it out.. look here.
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I simply added the asparagus into MyNetDiary in the amount that was on the menu.
I thought about the veggies I’d like to eat and began to add them in to see how much I would have to eat to get close to those macros.

I like pumpkin a lot and can mix that with some brown sugar stevia (adds 2g carbs)
but It’s fantastic. The thing to notice with the pumpkin is the fiber. I don’t have the 3g fiber that the asparagus has but I hit my fiber goals daily anyway.   If you don’t have a fiber goal.. this should be a red flag!

Some athletes can eat cabbage into their last week.  Green beans are pretty easy peasy to sub up. I add Reduced fat Parm to my green beans and take the fats (3g ) for my serving.

Look how close Zuchinni is! I personally do zuchinni chips in my last week. I love them!!

I use sites like rippedrecipes.com to create healthful concoctions that feed my body and soul. I like sweets. I will put  something like this in my tracker early in the day so I can enjoy it at couch time. The base of this is garbanzo beans. Every ingredient is rated A,
including the dark cacao chips that I count out and weigh.
cookie

But, I can’t seem to stop eating my Bro foods I’m too afraid.
I hear ya. The thing is, bro foods aren’t bad choices. They are solid choices especially the further into prep you get.  Typically you will have to taper macros to continue to get stage lean. I am very good at ‘stretching’ my food out by using volume foods like miracle noodles and zucchini. Things like Quest bars aren’t good choices for me late in prep because it uses a lot of macros in a small meal. I need more volume!!  However, you simply don’t have to live in a world where you have NO options. If you make pancakes out of your egg whites and oatmeal you can do it. I use Sugar Free syrups too but I weigh and account for everything I put in my mouth.  If I find ways to eat foods that make me happy, and provide me with my P:C:F: and fiber I am very happy.

Give me an example:
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I do this late in prep. Oh Lort, I had a some banana, that’s not bro at all. But look at those macros. My low carb days are happier than when M1-M6 was chicken breast only.

Again, to fulfill your macros +5/-5g each day you must eat well, but you have options.
Using sites like Pinterest, IG, blogs, with the #IIFYM  #Flexible dieting you will find many amazing ideas that you can modify to fit your prep!

I wish you luck in your competition training!
t

*I know food terms like nutritious, wholesome or healthy etc are just terms I’m using to
give you a visual.  All food has macros. I also know the difference between Apples and Hostess Twinkies  and you do too. So bear with me. Use your food scanner and make the best choices for yourself..The overall snapshot of your day should be healthful food with room to improvise. Choices! Just as eating healthy one day of your life doesn’t make you ‘healthy’ eating discretionary foods doesn’t make you unhealthy. Its what you follow consistently matters.

Prepping Not Starving:Sweet Potato Protein Pancakes

pancake

I’m a bit of a creature of habit. I’ve had protein pancakes for breakkie since 2012.
I like them!

I was having a conversation with one of my friends/competitor clients.  We both agreed that food prep is “meh”.   So when I tell you I had to bake sweet potatoes for this, that’s about the extent of my prep.  If I’m home, I will toss 5 or 6 into the oven. I keep them in the fridge for pancakes!

Note to the clean eating mafia: Hurray.. these are full of amazing magic sweet potatoes.
egg whites and oatmeal! #BroCoachApproved

How I bake Sweet Potatoes
Step 1: Turn the oven on to 450 degrees. Set your timer for 45 min.
Line your cookie sheet with tinfoil so you don’t have to scrub it!
Put your washed sweet potatoes on the sheet and bake them until they ooze caramel.

*never microwave sweet potatoes. So yucky.

Pancake is:

3/4 cup pourable egg whites
4 oz sweet potato

Mix it in your ninja.
Spray your pan and make a pancake. It’s not easy to flip. It might get messy.

Macros without syrup

4oz

Here it is with 4 oz IHOP sugar free syrup .
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Just to mix it up. Here is 2 oz sweet potato and 20g quick oats
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If you add the syrup, you could add less. 1/2 cup is a lot of syrup.
You can modify the amount based on the carbs you have to work with. Since I typically lift in the morning, this recipe with syrup is a great pre-workout with 39 carbs.

We make double recipe every single day and this is meals 1 and 2 for me.
I don’t mind eating pancakes all day!

If you want to up your fats, fiber, toss in some flax or chia. Just sayin..
This pancake smells awesome. It tastes awesome and you can add spices or SF coffee syrup to create something YOU love.

Say it with me. No. More. Gagging. On . Egg Whites!

Yummy Prep: Margarita Shrimp Salad & rant

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I’m 7 weeks from my Chicago  show and I am out to prove that I can eat well on IIFYM while I’m prepping!

This week I am going to change my food up!

I follow several competitors who are prepping IIFYM and several who are prepping “Bro”.  The difference is, the food my IIFYM friends share is soooo much more appetizing than my bro friends.
(sorry.. friends..)
In fact: I was inspired by my friend Amado to eat some seafood today!  He inspires me! He looks amazing and always presents the most delicious, yummy food pics!  I cannot wait to see him on stage!

Here is my lunch!

Margarita Shrimp Salad
12 cocktail shrimp. (yep.. I bought a cocktail ring, all the other shrimp was frozen. don’t judge me!)
2 Tablespoons of Cabo fresh guacamole
10 g  Fage total zero Greek yogurt
1/4 cup cucumbers
1/4 cup chopped tomatoes
3 chopped up radishes (plus 1 I ate while cooking)
Juice from half a lime
Pepper
Lime slices I covered in sea salt because I have no tequila.. so whatever!
Sea Salt is fantastic on this salad! It’s chunky and fun.

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This is certainly a recipe that you could modify to your own tastes. I could have used avocado but none were ripe at the store.   I’ve used
Wholly Guacamole 100 calorie packs too.

Strategy:
I filled in my macro tracker today so I had everything in it I wanted.
This salad fit beautifully because it’s lower carb and fat.  I probably could have upped the protein with more shrimp. My goal was to fit everything I wanted to eat in today and make it all fit nicely.

Mini food  rant: Because you KNOW I don’t hold back!
On the facebook competitor boards, many girls post regurgitated mantras from their uninformed coaches about how prep MUST be done.  Telling other women they won’t “look right” if they eat fruit or that salt needs to be cut out at 6 weeks because … because…
because… they don’t even know why. Their coach told them to so they have to eat un seasoned food for 6 weeks.  #FML

Salt is good for your muscles!  If you need to get real on that.. head over to this link and spend some time with Bio Layne who has prepped the best without silly bullshit voodoo.
I have done all the bro -prepping I will ever do.  I have managed to continue to get over 35 different foods per week. I like the way I feel. I like the way I look.  My heart is happier than before. I am healthier than I was last prep.
Plus I’ve had so much LESS bloat than before.  I had to use laxatives, diuretics  and antacids a LOT in my  bro-preps.

Before you tell another competitor “that’s a NO-NO in prep”, do some research!  If you don’t like milk in prep, don’t drink it, but plenty of high level athletes eat balanced menus that include things your bro-coach doesn’t even understand.  I don’t deal in absolutes. If you don’t know why you are doing something, ask your coach to explain it to you and show you the research. that’s a fresh idea!
Hey!! Enjoy your food. I totally get that prepping is hard, but you can make good food fit!

Smart girls guide to Bro-Prep Swaps: Caribbean

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This is a fun one!  I saw a post on a competitor board asking if it was ok to have black eye peas
and greens in prep.  I thought it was interesting because you can really get some nice flavors in
this combination.
Let’s see how we can make that work.

The Standard Bro plan
We are looking at our ACTUAL menu from our coach.
Meal 3 is
5 oz Chicken (Chix) or Turkey
1/2 cup rice or 3 rice cakes or 5 oz potato
Veggies.
broplan

Reboot on this meal: 
Black eye peas 1/2 cup
Collard Greens 1/2 cup
Chicken breast 5 oz
peas.
Let’s see how we did
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The fiber is higher on meal 2.

Note: The Bro-plan had “Veggies” in Meal 3 as well. We can assume veggies are “FREE”.
Collard greens, Kale have more carbs than asparagus and spinach. My instinct is to track everything
I eat. We don’t know how much our Coach needed this client to eat on this plan.  The collard greens
were a nice choice.

I’m assuming that the Island dish was prepared, prep style with no extra fats, oils. Of course.
If you prep this one Island Style,  you can use these flavors
Nutmeg
Cloves
Cinnamon
AllSpice
Ginger

hmmm
Southern style.. I see bacon grease….. not today Satan.. not today!!

Remember: IIFYM/Flex/Macro counting isn’t so you can sit around and eat crap all day. It was originally
used by competitors to offer ‘options’ because of “Bro-Fatigue”.

If you look at your entire day as a whole and have met your nutritional goals, you can have some nice
options.

Keep your food tight! Success!

Prepping not starving: Peachy Birthday Cake Crepe

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I love summer peaches! On my last Bro-preps I got zero fruit so I am excited to use peaches
in my IIFYM/Flex/Macro counting prep. This reminds me of my favorite breakfast at Uncle Bills, Crepes Peachee.
If you are in STL.. you know!

This is my breakkie for today: M1 if you are counting.
Recipe is:
.5 cup pourable egg whites
.5 scoop Muscle Pharm Birthday Cake Whey  (sold at GNC only)
100g fresh peaches
25g light and fit non fat vanilla greek yogurt
.25 cup of IHOP Sugar Free Pancake syrup

Mix egg whites and whey in your ninja.
Pour into a non stick pan and spread it really thin like a crepe.
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Add your peaches and greek. (plus a few sprinkles!)

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Macros are:
Calories: 205
Fat: 1g
Carbs: 21g
Pro 29g
Fiber 2g

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