First of all.. Thank gawd, January is finally over: long ass month. I had a great week. I only had one day when I struggled on my food. I hit all my workouts, rest days. Sleep was terrible though.
I found out this week I can’t get my green suit altered. So I have some other suits to work with. This is one from 2015. I think it will be too big come show day. It works for now.
This week I performed again for the Side Show Menagerie at the Crack Fox. I had some extra pole practices. It went really well. I don’t have any more shows until mOBSCENE 3.21. I am going to be in the gym doing the thing.
I haven’t dropped any macros yet. There are a lot of crock pots going at this house. I’m loving turkey taco salads for lunch these days. Last night, I had protein cookie dough for dinner. I actually like this prep best of all I’ve done so far.
This weeks goals are water.. ugh.. I hate water. I ‘m doing good but it could be better.
Posing: I pose with Belinda today. I will update with screen shots. NGA posing is a bit like my NANBF I did in 2013/14 but I need so much help. I really want to be incredible at my presentation.
The other goals are to just keep working and chipping away.
Getting stage lean for me takes a long time and my legs are the last to improve. I’m just focusing in on the work.
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.
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.
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?’
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.
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
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
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.
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.
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.
The internet is filled with garbage like the above meme. It drives people to shame eat, to self punish and creates disordered eating. I’m here to set this straight for you so you can rise above this nonsense like smart people should.
Sadly, many of us have been used to self punishing for transgressions related to eating. Binge/Restrict: over eating or eating ‘bad’ food followed by starvation or food restriction. Bad food could be considered “not clean” and this falls into the eating disorder Orthorexia. See this blog
“Oh no, I ate that bag of Cheetos, tomorrow .That’s it… No sugar, no caffeine!! I’ll work out two hours a day all week to burn it off.”
Paws up if you’ve been there.
We are going to put this to rest right here. Today. You are going to read this, digest it and reflect on it with peace in your brain so you can stop with all the mental torture.
First of all.. This behavior gets us no where. You and I both know it. Say it out loud. It gets us no where! NOTHING positive comes from this. Repetitive negative self talk begat negative actions which begat more negative self talk and pretty soon.. WTF, you’re falling down a rabbit hole of despair over your inability to lose weight, control your eating . Worse yet.. you feel like a failure because of FOOD. BECAUSE of food!
“OMG, I went out with my friends and had one drink. I couldn’t help myself we got apps. Then I had more drinks and then we went to Denny’s. I said “screw it” and ate a Grand Slam with hash browns and sausage. OMG I woke up today feeling horrible. Why did I do that? I worked so hard this week. I was good until we went out. I shouldn’t go out. I can’t believe I f*cked this up. I can’t believe I’m like this. I’m going to eat what I want to day because “f*ck it” I’ll start my program tomorrow and if I’m GOOD all week then I’ll lose the weight I gained today. “
Monday morning: “I feel disgusting. My pant’s don’t fit me. I look so puffy and disgusting. I don’t even feel like going to the gym. Today I’m not eating until after dinner and no coffee for me. No sugar. Sugar is the devil. I need to get it together. Why did I do this? I can’t believe how I cant’ get my life together.”
Let me help you now. This is common dialog for many of us. I’m going to tell you once again that this behavior is an endless cycle of garbage talk and will never, ever help us reach any goal. If your kiddo spoke to herself, this way or Gawd -forbid a teacher told your kiddo this exact thing, we’d put a stop to this immediately. It’s not healthy.
We do not assign morality to food. There is no good or bad food.
Listen up all you “sugar is evil” people. I see you. I’m calling you out. You post out how sugar is the devil and I see you eating cookies and candy on Facebook and elsewhere. There is NO morality assigned to food.
What if: instead of saying “Decisions/food are “GOOD” or “BAD”
Let’s change our thinking to “for me personally decisions are either ‘helpful’ or “not helpful to my life/goals”.
A decision I make could be “not helpful to my goal” even if for another person it would be helpful.
“I’m in my prep and very close to stage time. Eating this additional serving of strawberries is not helpful to me today”.
That doesn’t mean eating extra strawberries is wrong for everyone. Just today, my prep goals would not deem the additional food helpful. It’s not a moral issue.
Decisions CAN create for us chaos or harmony for each of us. A decision might create chaos for you but may not be chaotic for someone else.
Here’s two scenarios to consider:
Mary works in an office and it’s the holidays. There is a lot of food and treats there every day. Mary said to herself
“There are so many treats at work and it’s really hard to stay away from them so I’m going to have 1 cupcake on Tuesday and enjoy that. I will have a little bit of Joann’s dessert she ‘s bringing on Friday. I’m excited to try it, she talks about it all the time.”
Same scenario: chaotic
“Oh no, I went to the break room for coffee and I couldn’t help myself because someone handed me a cup cake. I’m just going to eat what I want now. I did so good for so many days but it’s just staring at me. I have to eat it now. I just can’t lose weight. I’m addicted to sugar. I hate myself. I hate my belly. Why am I like this? “
In scenario 1. Mary was accountable and made a decision based on what was helpful to her. She didn’t vilify the food. She didn’t’ blame anyone else for what she ate. She choose what she wanted and it made her happy to eat it. She had a positive experience with the choice and she didn’t’ feel chaotic or the need to punish herself.” #helpful
In scenario 2: The decision she made was NOT helpful to her. She acted impulsively and blamed it on someone handing her the treat. She created a dialog that made her feel ashamed and degrade her ability to reach her goals . She degraded her body. #nothelpful
Punishment: Exercise is not punishment. We do not punish our children with exercise when they don’t pick up their toys. If your kiddo has an ice cream cone, would you then tell her to do 283 burpees? If a coach followed your kiddo from the lunch room to gym class and told them to ‘work off that meal with 680 burpees’ would you feel ok about that? The punishment didn’t fit the crime because eating isn’t a crime.
When we think of this nasty cycle, we are again reminded.. it doesn’t help. It isn’t logical. It doesn’t get us further on our goals. Thoughtful planning and mindfulness with logic will help us understand our decisions.
My guess that you are a decent person. You don’t lie to yourself and you trust yourself . You don’t deserve punishment. We don’t need to do this any more and especially regarding food and exercise. We certainly are smart enough to realize that when things don’t work, we should stop doing them. Can we take some self love and realize that mindset can go farther than 680 burpees? I know we can!!
Progressions through my journey. I’m getting better every year.
It’s been a while since I posted an update on my training/dieting. I finished my show season in June and have reversed dieted back up to over 2000 calories a day. I will not have another bikini competition until I take the stage at UFE Mayhem 2019.
I am training for plenty of pole show cases, and two competitions in 2019.
I spent the bulk of my life in a binge restrict pattern. I was knee deep in the Tosca Reno EAT CLEAN movement but never measured servings. I refused to eat sugar because it was the devil (according to the Skinny Bitches movement). I was deep in orthorexia but still binged until I made myself sick. Cookies, cakes, whole pies, then returned to a restricted plan with full intentions of redeeming myself. I know I choose to compete in a competition partially because I knew I could lock myself down to get rid of these binges. This is the first time I admitted that.
When I began my competition journey in late 2012, I was basically starving myself. Nutrition was tough for me because of my patterns of binging. ;(
This is how I looked on my first day of bikini competition training. Yes.. I was lifting, doing massive cardio but not getting enough nutrition to fuel the work I was doing. My coach told me “you are starving”. I agree.
Bro plan: Restrict. 2013/2014
I started immediately on low carb bro plan but.. I also started eating more protein and I began to look better. My nutrition was improving too because I was consistently eating 12 cups of spinach each day. My vitamins were on point and I was fueling my workouts.
I was focused and did well until I binged out. I had terrible derails that lasted for days.
My coach told me 8 weeks out from my first show, that one more derail would keep me off stage. Well. I handled that just fine. Placed 2nd and ate an entire pound of birthday cake fudge in the car on the way to the restaurant.
I had no reverse diets either. It was a hot mess. I did Bro hard core off and on.
I got very sick from the lack of nutrition my coaches gave me. I resorted back to my binges in the off season and then I would grab my old show diets and use those. It makes me so sad to say that. I never fixed one thing. I only proved to myself that I had an iron will until I fell apart and that was NOT going to be ok for me any longer.
Jan 2013 and June 2014. I began IIFYM post show Nanbf in July 2014.
ENOUGH IS ENOUGH. I asked my coach during 2014 prep for swaps and was told I wouldn’t look right on stage if I swapped out my protein or carbs. I don’t believe that is true. I was going to make this happen and end this nightmare of binge/restrict. I fired her and began this part of my journey.
I want to say to you, if you are still with me.. all of the things I experienced above made me a better athlete and a better coach. I’m not mad about this journey. I’m here to learn and grow. I’m leaving behind those old ideas and people who won’t use science!!
IIFYM: The First year with IIFYM was interesting. I set a goal to learn to find out what triggered me and my binges. I found out!!! Then I fixed it. Sometimes it was baby steps but it was information. I still believed in ‘clean’ food but I added in small sugar treats until I started to get mad when my veggies got in the way of my snacks. 😦 Read more about that here
I worked very hard my first year to decrease binges by eating foods that made me happy.
I still believed some food was “bad”. I made huge strides in my physique and my happiness. I would go 6 months without a binge. This was great. Here’s how that looked. I had almost 18 months between shows and I prepped myself for UFE Halloween Mayhem 2015. I did not binge in prep. I did however have 2 months post show that I lost my way. I’m just being honest. I pulled it together and set new goals for 2016.
IIFYM Flexible Prep: 2016
For my second full year of IIFYM I wanted to take my nutrition to the next level. I had done so well curtailing my binges and I was very confident in my ability to master flexible dieting. I paid mind to eating food that made my body run great, I focused on my fruits and veggies and variety. I began to let go of the “bad ” food concept and allowed myself to eat foods that were previously off limits. Amazingly, I didn’t get fat, I didn’t lose my way. I began to understand that I could fuse lots of great food into my plan as long as I was eating my daily nutrition requirements!! YESSS.
That journey was seriously incredible. I focused in on micro nutrition as well as my macros. I began to understand more about my body than I had ever dreamed. I wanted to know!! Yes… old habits die hard. I still found myself wanting to have treats (albeit “clean”) to help me stay out of that binge territory. I know what works for me!! I made it work. I want to show you this picture because this was all about fueling for my build from just doing a basic cookie cutter bro plan. Yes.. time had passed but let’s be honest.. I started this at 47 so three years isn’t’ that long.
Halloween Mayhem October 2016 I became a UFE Elite Athlete. I loved my package and I loved my prep. It was an amazing learning experience. I ate so many amazing foods in my prep and came in with my favorite package!!
I competed right away again in June of 2017 and I loved my package but this prep was harder on my body and I had to dig deeper to get lean enough. I basically did 42 weeks of prep in 1 year. I would never do that again!! That’s not what my body wants at all.
It was still a great prep and I ate beautifully as I got ready for stage.
After Fury in June 2017 my next step was to reverse diet and then begin my training for the Pole Sport Organization Gateway competition in December.
Intuitive dieting: What is it?
The goal of our team with clients is to teach them the progression of flexible dieting so they can learn to be truly flexible. That means they can begin to use their knowledge to eat for their goals without being tied to a scale and tracker. This comes with time and practice.
To be effective a client would understand and manage your macros in their head. I know I have to reach 150-180g P each day. I need 25g min of fiber and 500g veggies min. I know my minimum fat intake should be about 40g so I just eat and add this in my head. I’m using visuals and my scale as well as nutritional information on lables.
When would a person use this? I started using intuitive dieting loosely post show 2017. It was magical. I was spot on because, trust me.. I’ve seen 5 ounces of chicken breast more than I’d like to admit. I often use it when I”m traveling or eating out. Most restaurants have nutrition on their websites. It’s handy!
Who should use this? Only people who have a clear understanding of their body, macros and feel committed to hitting all their micros/macros!!
Do you do it daily? Maybe.. I might do it on a day then use my tracker. I started gingerly and progressed. I’m very tied to MYNETDIARY tracker. It’s a safety blanket for me. However.. being able to start this process is a huge step for me.
If you want to know the dang dirty truths, this is the blog to read. I’m going to tell you everything and some of you won’t like it. Some of you will be haters and think you know more than me. You might. This blog is my journey and if you get anything good out of it.. that’s a bonus.
I have done two preps in the last 52 weeks. Each prep was 24 weeks long. I am 51 years old. You think that doesn’t matter.. it does. My body is tired of prep. That’s the honest truth. I’m tired of prep. I’m pretty much hit the wall on this and if you ask me to my face.. I’m probably going to spout off.
Personally, I would never do two preps back to back but the federation I compete in suddenly removed the pro qualifer in October so there was only 1 chance to try for my pro card in 2017. My husband and I discussed it and we made the decision to do this show even though I had not yet recovered from my last show. I went in fully understanding what had to be done and I did my best. We worked hard and I did a great job. I am 100 percent confident in the package I brought to the stage!
As it turns out..
I actually had a great prep. Our whole team started January 1 and we did an entirely flexible prep. OMG OMG OMG
Basically what that means is each day I hit
my protein goals,
my fat minimums,
my fiber goals,
my fruits veggie goals,
my micro nutrition goals,
and I ate over 35 different foods weekly.
The flexible part came in the fact that I was able to be flexible with my carbs and additional fats to suit what I needed to fuel but also to accommodate what I wanted to eat.
My workouts never suffered. I never “did fasted cardio” unless I wanted to. I never did anything that wasn’t fueled properly to give me the most effective workout.
Our whole team has found success prepping this way. It is truly based on each of us .
We teach our new competitors to pay attention and learn this process so their preps will become more and more flexible the longer they compete with us.
This prep we were able to perfect our food so I never felt deprived
Frankly, doing prep.. I can do this stuff with my eyes close. The diet is easy. It’s easy for me because i am not suffering like I did on my bro preps! We had some gorgeous food!!
Things I liked about this prep:
Front loading my tracker with dinner early in the morning. Hubs and I would decide on dinner and I would be excited! I would fuel my workouts, then fill in the rest of the day so I had plenty of macros for dinner. Here’s a few of our dinners.
That Monte Cristo Sam had jelly on it.
Our team has Taco Tuesday and Waffle Wednesday each week!! Yummo. We ate Shrimp and Grits a lot as well as Halo top ice cream! I had a cookie almost every day. Near the end, I did not because it would not fit.. but that is the way the ‘cookie crumbles’.
What I did not do:
Binge: I had one day when a refeed went out of control. I was about 14 weeks out and my Cinnamon Toast cruch measurement turned into something crazy. I modified my other macros for the rest of the day but I had to remove CTC from my food roster because I felt it was triggering me. I’m not bragging. I’m stating progress. In 2013 and 2014 on my Bro preps I found myself having full on binges. I began purging again after both shows. Getting a handle on prep with IIFYM was a life saver because I don’t feel deprived. There’s no ‘poor me” here. I need progress not perfection. I planned my days so they felt fun and I did not have the urge to dip into food that was not on my plan.
Eat Out: . I did not eat out at all in my prep. I only ate what was prepared in our house. Even early on in prep, I won’t do it. I just stayed out of restaurants or I brought my food. I’m fine with that. Traditional training
I have had plenty of injuries this year. A few of our team mates really suffered with some bad injuries. We were all able to train in such a a way that we still got our work done and hit the stage having met our goals.
I cannot have a bar on my back anymore. I cannot run stairs nor can I do plyo. I probably did 3 plyo sessions this whole year. I had to modify my training to keep my back pain free. My pole workouts kept me strong and flexible and I added the chiropractor weekly. I need longevity over PRs. I will never try to beat my 185 pound dead lift PR because it took several chiropractor visits to get me out of pain. I’m totally ok with this.
My workouts were focused on muscle activation and not based in ego or how much I was supposed to suffer for my sport. I wanted to focus on form and creating balance in my physique. I incorporated Fascia Blasting and while I have so far to go there.. I saw amazing changes in my abs and lower body.
Blasting those abs!! Holla
Results: I took 3 trophies in my show. I loved my physique this year. I feel like this was my favorite package I brought to the stage. My team took two pro cards. We took a total of 7 trophies in this show. Our current trophy count for 2017 is 31 and we are all IIFYM and using our own unique plans.
Part of this journey is to share what works and what didn’t. I’m in no way saying my way is perfect or I couldn’t have come in better or whatever. I’m saying that the bigger picture shows that
1. I have never been given a trophy for suffering, nor has anyone else to my knowledge.
2. Everything has variables and you have to work with what you have and are able to do.
3. Cookie cutter plans would have been the death of me for prep.
4. Being happy and making progress in my journey is paramount to someone handing me a plastic trophy.
5. I can always strive to improve and use what I learned to better serve my clients and my future preps.
6. Science is indeed a thing.
Here are some of my pics.
We received 7 trophies for this show. IIFYM. Yes.. and two pro cards for our ladies.
Bikini portion of the Glamour category as well as the themewear.
I’m 51 and I’m fucking proud of this. Yeah I said it.
This body was built on IIFYM, truly enjoying what I do. I have put the time in to slowly learn to trust my body. I will always work incredibly hard but never suffer for a sport that does not reward you for how much you suffer. It’s useless. Working smart is much better! Strategies!!
There is something powerful about learning how your body works and building on this concept. As athletes to it seems beyond ridiculous for us to continually tear down our bodies and offer it poor nutrition yet ask for it to improve.
Believe me.. I have room to improve but my first priority is recovery. I will not take the stage again until I Worlds Championships in Nov 2018 so I can have a solid building season .
I am very proud of my athletes and their placings are important but what is most important to me is not what someone else thinks of them, it’s the improvements and knowledge they are gaining in their journey. Having a team with ongoing dialog of our experiences has been a game changer as we navigate our competition endeavors.
If you like my blog.. be sure to follow Caitlin on her blog. She is very honest and truthful about her journey!!
Are you a creature of habit? Do you eat the exact same thing every day? Did your coach give you a plan with a total of 6 items on it? Are you struggling to incorporate variety into your meals because you “just don’t know what to eat?”
This blog will help you.
Sports nutrition 101 tells us that we need to eat 35 different foods a week. Our team of athletes and lifestyle clients follows this goal.
This is important simply because, variety allows us to get micro nutrients from lots of different sources.
I have spoken openly about my Bro diet plan and how it made me very sick. You can read more about that here. I was eating a ‘totally clean’ competition diet of
I had 12 cups of spinach on my plan each day.
I hated my meal plan. As I got closer to my show, my calories were very low and I had 6-7 meals a day of tilapia and spinach.
That is about 9 different foods and entire food groups are missing from this plan.
There is zero nutrition coming from beautiful fruits and other veggies. I could have had other options and still reached my goal. I would have felt better and had more energy. I certainly didn’t look better on this plan than I do on a variety of food. That’s a fact.
Nutrition should be a priority no matter what plan you are on.
It astounds me that intelligent people accept this style of eating when “dieting”. If you were told to give your kiddo this food 6x a day, you wouldn’t. Kids need better nutrition. They need their calcium and fruits and veggies. How dare someone recommend this.
When did we lose our sensibilities!! Let’s eat some beautiful food! Stop removing total food groups! You don’t need to!!
How can I increase my variety to get to 35 different foods a week?
DON’T OVERTHINK IT.
Eat simply. If you are in the mood for black berries, eat them. Have an apple on another day. Eating the rainbow is a perfect way to increase your variety easily.
DON’T SHOP FOR 35 DIFFERENT FOODS You don’t need to do that!! Just start with what you like, and add to it.
We use challenges like “Taco Tuesday” and “Waffle Wednesday” to help our clients get creative and increase their variety. Both of those meals can be created with lots of variety! It’s easy to find yourself with 15-20 different foods a day on those days!!
Think of the toppings, the ingredients. If you want fish tacos, great? Do you want a taco salad? Or waffles with Halo top and chocolate sauce.. Or perhaps you just want Waffles with blueberries!
Hack: My Net Diary tracks your food amounts!!
You can see the number of foods you have eaten each day! Cool. MyNetDiary Pro is bomb!
If you are just begining your IIFYM/Flexible Dieting Journey you may be surprised to see how much protein you are going to need to eat each day. In fact, most of my new clients come to me eating very little protein so it looks daunting to try to hit those protein goals!
The question I get the most is “How can I hit my protein goals with out going over fats and carbs?”
Protein is very important to our physique goals!! We need protein to build muscle and we all know that muscle is the fountain of youth! In a fat loss plan, we eat protein to help us maintain the muscle we have!! Protein also helps you feel full!!
Protein 101: Basic Sources Meat Lean cuts to keep fat down. Skinless white meat is lower in fat. Chicken
Other Seafood (shrimp, scallops) Dairy Milk, Chocolate milk (great post workout)
Laughing cow cheese is fun!
Cottage cheese (add to your pancakes to add a fluffy texture)
Greek Yogurt Cream Cheese
Halo top Ice cream (I had to add that)
Egg whites (buy the pour-able kind)
Beans and legumes have some protein but the carb profile is higher, but if you can make it fit.. could be an option.
Whey Whey protein or Isolate : you can cook with this!!
Lenny and Larry’s cookies (low protein profile but worthy)
Kodiak protein pancake mix (Target)
Protein Bars like Quest or B-Up bars (check your local Supplement store for variety)
Peach Protein Cupcakes with Raspberry Lemon icing.. I tossed this in for you just for fun. Here’s that recipe. P:11 C:11 F2 for each cuppie.
Protip: Aim for protein first, Carbs second and fats last. If you aim for hitting your protein goals first, you won’t be left at the end of the day with 120g to eat!!
Protein hack: You could split your protein goals up by meal.
Mary Jo has 160g protein per day. She likes to eat 5 meals a day. Each meal could contain 32g protein per meal.
100g of shrimp is 28g of protein!!
Many foods you enjoy each day will have protein in them!! These amounts will help get you to your goals. Track that food!! Let’s see whatcha got!!
“I don’t like eggs or egg whites.” Ok.. I hear you. I don’t care for egg whites on their own either, but I do love Crepes, Pancakes and French toast which are all made with egg whites /egg.
Here’s a Banana Protein Pancake!!!
Protein pudding is boss.. This is at Walmart, Sup stores, Amazon.
Oh Hey.. let’s make Fish Tacos! The shells are La Tiara (4 carbs per taco shell)
Hack: Start tracking your normal eating. Look at it like a puzzle. Are you lacking in protein but way over in fatty/carby foods? Let’s start working on ways to tweak your normal eating!
How can you add more protein in and hit your other macros on point?
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 !
Alicia scored this find at Trader Joes! 24g Protein! Holla!
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!
Ashley is about 4 weeks out from her show. This is her masterpiece!
Coach Julia is 7 weeks from her show and this is her taco crunch wrap!
Melissa is 7 weeks from her show. These are her shrimp tacos! I love the lime.
These are mine. I am 13 weeks from stage. Each one of those shells is only 4 carbs.
Jen nailed her macros while eating tacos out! um.. yes please!!
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.
These are in the grocery store or order online. We buy 72 shells at a time!
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.
Here’s another one she did!
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.
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.
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
Fat Free shredded cheese
Bake at 425 for 10 minutes
Melissa did a fun peperoni and sundried tomato version! mmmmmm
Debbie, who is 7 weeks out from her show created this version of the white pizza!
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!
If Quik Trip is local to you, you might have seen this egg bowl in their stores. I had the chance to taste it last fall and it was insane. I know a lot of restaurants serve this as well.
Last night, we recreated this masterpiece for my prep macros. I have no pic, because I ate it up. But it looked much like the above one so go with that.
1/2 cup Jimmy Dean Turkey sausage Crumbles
1 whole egg
1/2 cup whites
1 slice Kraft Fat Free Singles
In the pan with cooking spray, heat your onions first.
Next add the crumbles until they are hot.
Eggs go next
Put the cheese on top and put a lid on it so it melts.
You can modify anything here just adjust your macros.
If you take out the whole egg you can take off 5g Fat. I use an omega egg so
that’s a good way to get my EFAs. If you have the fat, get some real cheddar!
It’s so good!
BRO ALERT: If your coach has locked you down to Bro-city, you can still rock this meal.
Use cooked ground turkey and seasonings instead of your sausage.