Prep 101: Summer time grill

omg

So this week a competitor was on a board talking about how she was going back to her Bro plan because she tried that “iifym thing” and it didn’t work. I asked her what was it that didn’t work and really had no answer. She said she ” just needed to eat clean.”

Some people get overwhelmed by too many choices. I can understand that, especially when you are used to being a strict meal plan kind of girl. It’s all you know, right?

Refresher:  
IIFYM is not a diet. You count macro nutrients :Protein, Carbs and Fats.
You must eat at least 20 g of fiber each day.
You must hit your numbers +5/-5 grams daily.
You can eat any way you want but in a fat loss plan, your ratios are 95 percent nutrient dense foods and 5 percent discretionary.
You could eat paleo, diabetic, vegan, bro, whatever you like. You just have to hit those numbers!

This girl was confused. She missed an opportunity to eat well and have choices which is exactly what IIFYM is about. Choices!!

Ideas!
My prep is starting up and we decided that this summer is going to be about the grill.
I want to show you some things we did for my prep.

sf8
Bison burgers are lean.
sf6
This is shark! mmmmmmm
sf5
This is Cajun shrimp. He didn’t even flip them. Just closed the lid on the grill.
sf1
Butter Ball Turkey breast , thawed and cut into steaks on the grill.

Protein:  I get about 190 g protein per day. Rob grilled bison burgers, Shark Steaks, Cajun shrimp and turkey.  So the turkey.. he took a Butterball breast and thawed it. He cut it into steaks and grilled it, 20 min per side. It was insane.  There is no added fat in anything here.
I added avocado to my turkey for my fats and fiber and it was amazing.

sf4
Bison and cabbage
sf3
Grilled purple cabbage from the farmer’s market.
sf7
The zucchini was the best. It’s so flavorful! Asparagus was great! So much better grilled.
sf2
Yellow peppers and poblanos! There’s zuc in there too. This bowl was gone fast! YUM.

All our food came from the farmer’s market next door to my studio.
There is no additional fats on these at all. The squash is my favorite. The flavors burst. We used poblanos and yellow peppers. I hate regular green peppers but you could try.  The yellow ones are so sweet when you grill them.

Roasted cabbage is very good. We have made that into a salad for lunch tomorrow. With this grilling, Rob really just chopped and grilled. He likes to use seasonings so you can too.
I’m sure you have your own flavors you dig.

You can do it
If you are a person who thinks you have to choose the restricted non scientific BRO plan because IIFYM means all you eat is crap.. I am so sorry that you have misunderstood.
I want you to learn so you can have peace in your plan. If you are happy with ‘clean’ food then by all means, enjoy the food you eat.  Dousing things with mustard because you don’t believe you can sub out anything for egg whites is just foolish. It doesn’t make you a better athlete. It doesn’t make you  more HAM or beast mode.  Here’s what makes you a better athlete. Listening to your body. Eating well for your gains. Choosing things that YOU like for consistency and to not feel restricted.

Remember as athletes we need 300-500g of fruits and veggies per day. All my clients, in fact eat this. That’s about 300 calories and 40g carbs or so.  We need 35 different foods per week and we need to focus on our micro nutrients too. Different foods provide micros! Don’t be stuck with the same 6 food items! Investigate!!  Let me know if you have questions!!

I wish you luck with your competition!!
t

Leaving your BRO prep for IIFYM and how to avoid panic

almond
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.

science
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.

rock
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!
a1
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!

flatout
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
pancakes 100 ways too.IMG_0811

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.
food

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:
crepe
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.

Volume foods: Ratatouille Prep Style plus update

pasta

So, really quick. I just started a 16 week lean out for an upcoming photo shoot I’m doing in April. Truth is, I haven’t been at my best for a while.  Monday night I had to go to the ER with severe stomach pains and my right shoulder was on fire!  In fact, my shoulder pain was lingering for a few weeks. I was scared.

Got to the ER and after tests were run, I had an emergency Gallbladder removal. I had a stone bigger than a golf ball blocking my duct!  I didn’t see that coming! I thought they would tell me to “quit playin” and go home.  I was in the hospital until Thursday.
So.. I’m on bed rest for a while. No lifting for 6 weeks. No pole dancing. No cardio.

So this is a set back. I’ll be fine. I’ll come back feeling better. However, there is one thing;
my diet has been changed.  My doc has me on a low cholesterol diet, no processed meats,
limited in grain too.  We did a slow careful return to food  after I was allowed to eat again.
Fatty foods are OUT!  Right now, I’m eating no more than 3g fat per meal . I will be able to get to about 30% healthy fats.  But no hydrogenated oils either.

I’m going to look at this as a blessing in disguise. There will be no more fried anything.
I’m not interested in fatty foods after going through that fresh hell of a  surgery.

They had to make the incision so much bigger to get that stone out. Doc said I might have had it since high school.

Slow process back
I  just started back on fiber and veggies today.  I’m pretty scared right now so I’m keeping my food very simple.  I know I can’t make ‘stones’ now but I want to be sure I’m not fooling around with my digestion.  My IIFYM experience is so flexible, it will just have to be foods that fit my plan.  I’m still planning on doing the shoot!

Ratatouille

Rob is a wiz in the kitch so he created this awesome bake for me. I was slightly concerned about the tomatos but it went well. I have had zero pain when I eat!

The recipe contains:

Sliced Green Zucchini
Sliced mushrooms
Sliced fresh organic tomato
6 oz chicken breast for the whole pan
3/4 jar of Prego Light Smart red sauce.

No spices for me!

Bake it 40 min at  350 degrees.

Macros.. not much. The red sauce is 16 carbs per 1/2 cup. It’s mostly veggies.

It was really good!  If you are prepping, here’s another way to fill up without spending all your carbs!

chels

This is a picture of  Recovery Kitty, Chelsea. She has nothing to do with cooking but she is very soft.

Have a wonderful day!

 

Boss workouts:Booty builder

This workout is one of my favorites for competition training.
I do this on my big leg day.  I set the big leg press up with 4 plates. Yeah, I can lift a lot more than that but this one is a volume set so I keep it on the light side-you know.. like Luke Skywalker.

10 leg presses
+
10 pop squats
10 rounds

Of course, you can use your regressions and cut the sets down and lower the weight.
If you don’t have a leg press, you can rock the power cord version which will burn like
Hades. Just saying.

I wish you well in your competiton! Keep pushing!

 

 

 

Your next level self

every
Do you every think about losing weight?
Getting lean?
Seeing your abs?
Getting healthy?

What does it take to get that?
It takes a whole lot more than you are doing now.

Sorry if that sounds harsh.   You probably want to stop reading now!
Hear me out.

I’m a comfort zone person. I actually dislike change. I’m not thin, I’m not athletic, I struggle with binges, I would sell my soul for cupcake icing. I’m never ever freaking satisfied with my physique. I never have been. I just never could find it within my self to master the stuff that held me back.

I have never once minded working hard. I will kick azz at any time or place.  I just never worked hard enough on the things I needed to change to reach my goals. That would have meant leaving my comfort zone!

Mastering the stuff you are no good at
I’m going to get to the point.  There is something you don’t have the skills to accomplish the goals you want.  There is something that you haven’t put the time /effort in. You have made excuses as to why you can’t do it.
In your heart, you know what it is. This is the time to stop making generic resolutions and focus on that issue.

For most of my clients and myself, it’s the food.  Studies have shown that more people would rather learn to do their taxes than ‘learn’ how to eat for their physique goals.

What is it about the food? Do you suffer from FOMO? Fear of missing out?   Sometimes clients tell me,
I want to see my abs, I need to do more ab work.
Once again, trying to throw the same old solution that hasn’t worked thus far at the problem.

My answer:  You need to get your food right.
You know in your heart that abs are not going to show up while you are posting giant margaritas on Facebook. You have to decide that mastering your food means that you will get what you want and you will give up giant margaritas to do that.
Fear of missing out on all the good food?  Sure, but is what you are doing making you happy.  Are you riding the same hamster wheel year after year because you can’t quite commit?  If your commitment is to over eating
and complaining about being overweight then you have accomplished that goal. That’s not even funny. Move forward past that. That stuff is always there.

My blog is filled with strategies to help you have the things you love while you are getting your physique on point. The hard part is the actual  commitment to the project.

Arbitrary goals: meh
The most wishy washy of goals is the “I want to lose weight”. Whatever.

Ooo. my mom bought some keto stuff and lost 10 pounds without even exercising.

She gained it back right away plus 8 more.
Try to understand that no changes were made. No next level was present in this. It was a restriction, with a fast track back to old habits which we all know keep us in the place we are unhappy. Same level, same results. Year after year. Decade after decade.

never
Never give .up

POSITIVITY
Listen.. I have been the worst at beating myself up when I ‘fail’.  I will throw myself under a bus.. over an extra cookie.  Here’s some truth bombs for you. Nothing grows in shitty soil.  I said it.  If you are trying to harvest a bounty in a junkyard, it ain’t going to happen. We have to start being kind to ourselves as we take this journey.  We must be willing to know that change will come when we understand where we need to change and try new things to problem solve.  Do you see what I’m saying? When it doesn’t go the way we like, we can use that information and learn from it.  We can use it as data.
We can wake up tomorrow with a new plan.

Life sometimes happens and we aren’t perfect. It’s fine. We can look forward, not backward. Beating myself up never made me better. What makes me better is understanding.

Hack:  in the last 37 years of clients I have discovered (myself included) that negative self talk is swirling the drain as we head toward self abuse. WHAT?   Have you ever thought “I’m my own worst enemy?”  I have.  I’ll find the sneakiest ways to self abuse.  I ate a pickle off my show prep and beat myself up like I was the worst on the planet.

I am human and I have added those macros to my tracker. I will plan my snacks out so I have some good options and not let myself get so hungry.

That was 100 x better than “You are a piece of garbage who will never look good on stage and everyone will know you suck.”.

Wow.. that was heavy.. right?

Perseverance/ consistency wins.
As you being to learn to master the skills that will take you to your next level, you will
flounder
be sore
mess up
be frustrated
begin to see change
feel proud
mess up
want to give up (trust me)
keep going
because next level YOU is never a straight shot to success. 

success
I think my success should be a straight shot to the sun.. just sayin.

Striving for consistency over perfection is key in your next level journey.
Create a plan and manage that for the 18 hours you are awake.
If you falter, so freaking what! Move on and start the next day with the next level mind set.
I’m telling you that you can have what you want if you get out of your comfort zone!

PUSH
I have done more in my last 6 years than I ever thought I could. I have mastered so many aspects of food. Those things drug me down in my life so many times. You have no idea.  When I find myself back in those places where I’m not my next level self, I have to remember that now,  set backs are temporary. That is a huge part of being your next level self.  You can rely on the fact that you  have it within you to move forward.  When you uncover your next level YOU.. the possibilities are endless!

 

Strategies: Solutions for Mindless snacking/stress eating, late night binges

elf

Clients often struggle with mindless snacking, or late night tv eating.
Sometimes stress eating is a concern. Any of these behaviors can crash
your physique goals.  I want to offer some thoughts on how to create new habits but first..

One of the most difficult/frustrating things for me as well as my clients is to be doing so well then have a binge or surplus of calories . I used to binge on “healthy” food. You know my watermelon story.  I’d eat a whole melon for 350g C.  Because clean food is magic. It’s not. I was still fluffy.  Carbs are carbs.  Calories put me into a surplus so my physique was a hot mess.  Ok..let’s talk about how to fix this.

You must create the right opportunity to do well.
But at some point you have to just realize that you must eat less. 

Science: I’ll keep it super simple.
Overweight

If you are fluffy (overweight) you are eating in a surplus of calories. Remember, your body counts macros
whether you do or not. Your body is storing fat.

To lose weight
To lose body fat (weight) you must be in a caloric deficit.

When you are trying to get lean, you need to be accountable for everything you put in your mouth.
That means you track everything.  The thing about ‘eyeballing’ or guessing or DGAF is that you can put yourself into a surplus of calories faster than a Kardashian says “I don’t knowwwww“.

Further information YOU need to know.
It’s important to look at your macros for a full week. So let’s say that Monday-Friday you are straight arrow and tracking like a boss. Hitting those macros spot on!  Good job! If you find yourself eating off your plan Saturday and Sunday, you will end up in a surplus for the week. Surplus is NOT going to further your fat loss goals. For many clients it’s a hamster wheel  of sads .
Oh and just in case you didn’t know.
diet

So the bottom line is, for you to make a change in your physique.. all those behaviors need to stop.

You can stop now and you can learn new behaviors or you can continue down your path of frustration. Now is the time to make choices that will forward your goals.

Some ideas for accountability.
Track everything. If you eat a whole bag of Costco size skinny pop, enter it in your tracker. Be accountable.
It is very telling as to why I’m not reaching my goals when the bag of caramel popcorn I ate was 1800 calories and 120g of fat.

Plan ahead.
If you like to sit on the couch and eat snacks that’s awesome.  Go to RippedRecipes.com and find something that will make you happy and fill you up.  Protein/carbs/fat will help you be satisfied. Box of cheezits will have you reaching for more snacks! Be smart in your snacks.
These are two things I use for tv time.
cookie

So this happened
Got this on rippedrecipes!

Put that in your tracker in the morning and make sure you eat the rest of your macros on point.
Then you have a fun, filling snack for your movie night.

Play way ahead

Fill out your tracker with food for 1 day . Eat exactly that for 7 days.  If you can’t be bothered to track daily, don’t.
Just eat what is on the menu every day and you’ll be golden. Bored.. maybe but next week plan something else.
Again.. Rippedrecipes will help you pick fun stuff.

Snack munch snack mindless snacks..
You don’t need muchie stuff in your house. Stop buying it. I said it.
I’m not even going to tell you to eat raw vegetables, I would never do that.
I do however sit at my desk and get the munchies too.  I use baked zucchini chips with savory  spices! I love that.
Light and fit Greek yogurt and SF jello are fantastic and filling.
Drink lots of water! Sometimes you aren’t really even hungry, just dehydrated!

You can also search Pinterest for “low glycemic” snacks or rippedrecipes for things like protein balls.
Those things can have protein/carbs/fats and keep you full.

Dude… Snack pudding with protein! Yass.
383
Gnc baby!

Or.. Quest bar?

.qb

They have fiber to fill you up. Ripped recipes has super fun recipes for these. Yummo

More thoughts?
Volume foods are foods that you can eat more of and not spend your macros. I have several blog posts on volume foods.
You can do miracle noodles, 6 oz of Prego Light Smart red sauce and 3 oz chicken.  That will fill you up like you have no idea.  It’s about 6g carbs for that.
zuc1
Squash… volume food! My zuccinin chips. Slice one up. Bake on a cookie sheet with some seasoning. Boom.

Baked Kale chips are the bomb if you season them up! You can even set a head of califlower in the oven and roast it. It’s so good. It’s good for munchies! Very low carb.

Protein icecream is a fantasic treat that will satisfy you.  Again, Rippedrecipes, pinterest, will give you so many options. You must make the commitment to doing your best each day. You will create new habits and see yourself reaching your goals!

You must create the right opportunity to do well.
But at some point you have to just realize that you must eat less.

Stress eating.. thoughts
Memes-About-Stress
Many of us struggle with stress eating . 
One strategy that could help\is to keep a journal to see if you can pin point what is happening in your life that is triggering your stress eating.
There is a lot of information on the internet about coping with stress without sabotaging our goals.  I would for sure, suggest you research some things that might help you redirect!!!

I want to tell you though.. it may not be stress eating.

A while back, I was doing a lot of stress eating and really hard on myself. I looked back on my tracker and realized that I had been eating the Quest S’mores bar every time before I ‘stress ate’.    There is a sugar alcohol in that bar that somehow triggered me to binge.  I wasted so many days beating myself up for behaviors that were related to food sensitivities.  

I feel like this journey is one where there is continual learning.  Really examining what is happening and using strategies that are in this post could help move you forward in your journey.

I hope this helps!!

 

wpid-20150305_142032.jpg

This is Kitty Roo. Roo trains with Lou Ferrigno. She’s totally Bro.

Advanced IIFYM: Food Scores

HA!
The mister and I are doing this prep together. I did his macros and he’s killing it. He’s lost a full pants size and
looking lean and mean. We stumbled upon something really cool in MyNetDiary that took our  planning to another level.

Food Scores!
For an anal retentive, OCD girl.. OMG I love this!!  I’m an advocate of high quality food.
This is the way to find out if the food you are eating is awesome or not-so much!
This for example is PB2, which you can see is an A rating.
a1
This on the other hand is a basic girl, pumpkin donut from Entemanns. Oh boy..D!
I donut choose this one.

My goal on prep is to eat all my food as “high scores”. 

If we have a score lower than B, we will switch it out for something else.

How is the Food Score Calculated?

Food Score is calculated using an equation derived from food ratings of nutrition experts using information found on the Nutrition Facts panel. That is, Food Score mimics how a nutrition expert would score the healthfulness of a food based upon its nutrition label. The equation uses the content of twelve nutrients listed on the Nutrition Facts panel: total fat, saturated fat, cholesterol, sodium, total carb, fiber, sugar, protein, Vitamins A and C, calcium, and iron. The methodology was published in the June 2009 issue of the Journal of the American Dietetic Association, in the article “Modeling Expert Opinions on Food Healthfulness: A Nutrition Metric” by Jolie M. Martin, MBA, PhD; John Beshears, AM; Katherine L. Milkman; Max H. Bazerman, PhD; Lisa A. Sutherland, PhD, and used by MyNetDiary with permission.

Some nutrients have a stronger affect on Food Score than others. For instance, fiber will affect Food Score more strongly and positively than any other nutrient. That means foods higher in fiber will score higher than foods that are lower in fiber. The reverse is true for saturated fat – foods higher in that type of fat will have a lower Food Score.

.. from MyNet Diary

Nutshell: The better the food is macro/micronutrient wise, you will see a higher score.

How do I see the food score?
finger
When you select your food, you will see a tiny I in the corner. Touch that to get the macros and score.

Also: if you are in the grocery store, you can scan items and it will pull up the macros/score for you.

How can you benefit from this?
If you look at your day as a whole and see that you are hitting your macros and making healthy choices 80-90 percent of the time, you can certainly enjoy some fun foods here and there.
If you go back and look at your past days, you can see where you can make better choices! We all can eat better!

Bottom line. I’m very passionate about eating well. I believe quality of food matters. You have a great tool to make your macro counting game stronger!!

Here is a picture of Bumpy.

Bumpy. She is simple.Knows no macros.
Bumpy. She is simple.Knows no macros.

Re-feeding AKA High Carb Day

lowcarb

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 simple reasons for a re-feed.
1. Your brain.  Who doesn’t feel better when you get extra food!!
2. Hormone balance.  Refeeds help to raise the hormone leptin. As you diet, those levels drop.
Refeeds keep your body burning optimally.

Well.. It seems like all fun and games but when you refeed, you would want to
1. keep your fats as low as possible.
2. Reduce your protein intake to 1g protein per pound of body weight.
3. Keep fructose low as it has no effect on leptin
4. Fiber is reduced on refeed day.  Fiber slows digestion. Quickie carbs!

That’s an interesting place to be.  What can you eat that isn’t fruit and doesn’t have a lot of fat?
Skinny pop is out! Boooo!

In my first prep, I was 1 million weeks out from my show and eating 50 carbs a day  because that’s what my coach wanted me to do. OMG.  My refeed day was 12 cups of cooked brown rice.  There was  no other option. I think I cried.  GROSS. I don’t eat rice anymore.

Some people re-feed with pop tarts, cereal and fun things like that. That’s cool watch your fats on that.
Pasta, bread, sf ice cream, cream of wheat, grits.. see where I’m going?  Pure startch.
I prefer froyo.  I go low fat on that. I bring my own scale to the Froyo store!!
Sometimes I do…

Pancakes!!
pancake
Kodak protein pancake
Topped with 4 oz light fit Greek
1/2 cup pumpkin purée
7 Ghiradelli cacao chips
1/4 cup ihop sf syrup

C: 53
P:27
F:5
Fiber 6

What do you use for your re-feed day?

If you want to learn more about IIFYM for competition or lifestyle, visit
LEARNIIFYM and we will help you with our online classes!!

t

8 weeks out updates

IMG_0557
Almost..8 weeks out.
I use my blog to show benchmarks in my training/progress. I don’t send pics to coaches  since I’m self coached but I still do weekly pics.  I have been busting my booty this week. I ‘almost’ had a cold but found my way out of that so that’s good.
IMG_0559
T
his is 11 weeks and 8 weeks out. I’m feeling good. Umm.. a zillion miles to go though!

One thing I’m noticing is my recovery time is not super fast. I am not going to say it’s being 50,  but I’m trying to be mindful of that. I am still busting it so hard but as of yet haven’t resorted to endless  time on the cardio equipment daily.  I get some in and will be adding more, but my airdyne bike is keeping me on point.
In my studio, I have a lot of my team cutting for weddings, shows and just because it’s time!  The workouts we are doing are on point to keep us progressing to the end.

Cold: Immune system: abby
I am using thieves oil every single day.  The product I use is DoTerra On guard.  I was feeling terrible
and started a gargle swish thing with a few drops of this. My cold was gone in 1 day. You can use it for
so much but I am determined to stay well this prep.  You can search Pinterest for more on OnGuard
You can get it here from my guru friend, Abby
Remember the other blog post about colds and flu??

New product:
gnc
I LOVE this product.  I am using this as a thermagenic (fat burner) and my creatine. This product has
Dandelion root for water retention.  I feel really good on this one.  You have to drink it before, during and after your workouts. I do 2 scoops for 5g creatine.  It does have CLA so I’m pulling my Abcuts. Be sure to count  5g of fat for this product.   I just supplement around this with my others to meet my needs.

It’s a weird grainy texture. You might not like it but I got used to is after the first day.
I don’t work for GNC. They don’t give me anything. They have a return policy though…

Changes:
I’m not changing macros just yet because what I’m doing is working. My goal is to keep as much food as I can for as long as I can.  I’m using a little more egg white this week to switch it up. Lots of pancakes, mug cakes.

Last night I had a boat load of macros to eat so I ate this
cookie
I modified the hell out of this recipe. No agave. The base of this is
Chick peas. I used peanut butter with no sugar added. I counted
out sixteen 60% cacao unsweetened  chips for the recipe.
The recipe also  has coconut flour, protein powder, and  almond milk.  I loved it.
I hit my macros and everything on this was squeaky clean!!

The rest of my day was perfect. Veggies, lean protein  whole foods.

I’ve been ending my days with a little too many macros left over so I’m trying really hard
this week to go to bed with only protein left.  I feel better. I think I sleep better.

Being on Bro-preps with M6 as egg whites or chicken  was tough.  Now, I try to have
some great food during the day so I don’t mind the egg white pancake as my last.

I’m sure some Negative Nancy- Mr. Boss Around  will fly in here and debate that meal timing does or doesn’t matter and there’s probably some material to back that up. Don’t care.. If it bothers me, it bothers me.
Some of my clients tell me, it matters or it doesn’t matter.  My meal timing is now intuitive on this cut.  Too many carbs before sleep bothers me.   I go to bed at 7pm. lol

Except for pre-post workout, my ish is tight! I eat with purpose!

Here’s a picture of my kitty, Tatu Baby. She’s my smushy!
IMG_0055
Enjoy your day!

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.

16831054_10110356675231631_7940275977066910332_n
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: