I am Coach Tracy! I am the IIFYM Bikini Boss! My blog is about fitness, Macros/IIFYM and all my competition secrets!
Poverty macros are no match with this trick I just discovered yesterday! Maple Peanut Butter will fit your macros in some way shape or form! Ingredients: 12 g PB2 Powder 60g (1/2 cup) Ihop sugar free syrup (available at Walmart) Trust me.. it's the best. Mix it up and eat it all up. Macros for... Continue Reading →
I'm a huge fan of zucchini! I have used it during my prep quite a bit. This weird recipe is actually so good, I want to eat it 3x a day. I call it "Window Pane Zucchini" 2 medium zucchini. (about 99g when it's baked) 3/4 cup liquid egg whites Salt/pepper or spices of your choice... Continue Reading →
Carb cycling is pretty common when you are on a cut. It basically means, you are eating lower carbs daily for a length of time then eat a day with higher carbs. This is called a Refeed. Some people are good with a CHEAT meal (not cheat day). A re-feed is a controlled carb up. The... Continue Reading →
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... Continue Reading →
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... Continue Reading →
STOP GAGGING ON FOOD YOU DON'T LIKE. ok... Here's how I coach: IIFYM Jax top 10 in her first show, NPC. And Brittany.. IIFYM.. BTW.. She won 1st place in two NPC shows. ok.. here's another one for you. Karina is IIFYM. She took 2 NPC first place in 2016. This is one week into prep for... Continue Reading →
One of my favorite meals of my entire life was McDonalds Quarter pounder and a boat load of ketchup. Well.. I haven't had fast food in 10 years so there's that, but.. I found a pretty good substitute. In prep, usually sauces and condiments are out. In a Bro-prep, you end up with mustard covering... Continue Reading →
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... Continue Reading →
December 2014 and Today: Aug 2015 I'm 10 weeks from my UFE Show in Chicago. I snapped the above pic on the right today no filter. I am happy with progress. I want to share a little about this process of being self coached and IIFYM. The pics above are about 5 pounds apart. My... Continue Reading →
If you are cutting.. then you know about sugar cravings! I'm no stranger to this! On my Bro-science prep, there were ZERO options for taming that. It was cold turkey and it was tough. On Flex.. it's tight but you can be creative. My perspective on Flex/IIFYM prep I follow the guidelines of the original IIFYM protocol. In a cut,... Continue Reading →
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