Low fat Low carb Maple Peanut Butter


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!

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 the above recipe:
Calories: 65
F: 1.5g
P: 5g
C: 12g
Fiber 2

You can adjust the amounts based on how many macros you have to play with.
I use less than 1/4 cup if I want it to be thicker like sticky peanut butter. The full 1/4 cup
of syrup is perfect if you have macros to double the PB2.

I want to use this as Icing on everything. I want to dip a quest bar in it.
You will use a spatula to get it all out of your bowl
Here’s how I do it

Poverty macros: window pane zucchini

‘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
Slice your green or yellow zuccchini really thin.
Spray a cookie sheet or baking pan with non stick butter spray
Sprinkle salt and pepper (or Mrs. Dash) over the squash.
Pour a cup of liquid egg whites over the squash.

Bake 375 degrees for about 30 min.

It comes out with the egg whites all crispy and brown.
I used a spatula to loosen it up.

Macros are for 
117 calories
4 Carbs
21 Protein
0 Fat
1 fiber

If you aren’t brave, here is the non protein Zuc Chips I live on.

Slice them so thin and bake them the same as above, just skip the egg whites.
That’s 99g and it’s about  4 carbs.
I like mine burned into oblivion.

I love salt on mine!

10 weeks out Update

ecember 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 grow season was about eating some good food and building. I do not gain muscle easily. My macros were over 2000 calories but I  was still fighting binges. I probably always will have that to contend with. 😦
I did get some good gains and I lifted some heavy weight. Lots of PRS! I put the time in on building that’s for sure.
Even though, I’m pretty fluffy in pic 1, I was happy and felt good.   I was in the process of eliminating too many sugary foods that were causing me to binge. It’s taken me months to get into the right groove. But, I always tell my clients..
hey.. we learned something!”

I started a prep in March then halted it for a few reasons.  I was not happy with the balance of food and the length of time I needed to cut . I’ve been working on a slow cut for several months.  The scale.. ugh. It just never gives me the right answer!

Current progress
Last week to this week. Now, I had just come of my birthday and vacation in Las Vegas. But I’m still liking the change my new macros gave me after 10 days.  I was rudely, publicly criticized  two times this week by meatheads saying that what I’m doing is a waste of time. I think not.  I give zero credibility to people who cannot see past their own arrogance. We are all here to learn.  I am grateful for my circle of friends who are positive!

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This prep, even though I’m Macro counting,  I’m using almost no grains. Oats is about it. I’m eating my weight in veggies and creating more balance of food that looks and tastes good than 5 meals of Turkey Chicken Fish.

Most of my food is whole foods.  No nut butters. Those trigger me!  My fats are all coming from super foods, like avocado,
cocoa nibs, salmon, fish oil caps, olive oil.    I’m not sharing my cut percentages., 🙂  Sorry, a few of you have asked.  I am playing with the ones that work and these are the ones.

My proteins are coming from  lean meat , but I’m also using whey, greek yogurt (light and fit ), cottage cheese and egg whites of course. I always start the day with a protein pancake since 2013.  Boring!

Carbs include fruit too. I do not eat food I dislike. I am hungry sometimes but over all feel amazing!

I understand I will have to drop macros more, but for now.. it’s working just fine. I’m sure I’ll keep you updated!
Peach Protein Cupcakes with Raspberry Icing
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I’m using rippedrecipes.com to give me options that are fun yet fit how I want to eat. I’m making Peach Raspberry Protein cupcakes for dinner. They are grain free and high protein.
Look at these macros.. I removed the Agave which takes off 2g carbs and 8 calories  per cupcake. It’s sweet enough without the Agave.   Here is that recipe
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Here’s why
I posted this for a couple reasons. Slow cuts are better for me!  Don’t get me wrong, I’m working my butt off but a 20 pound loss in 12 weeks is going to go badly on the rebound. My goal is to reverse properly and stay at a solid off season weight that will allow me some choices. I want more muscle for 2016.

Secondly, many of the super stars of IG never show you their grow season pictures.  I’m ok with that, but it’s hard to believe they eat on prep macros all year round and look camera ready.  You need a surplus of calories to grow. It’s science.

Yeah Science
Many times girls want to compete and they show me their current macros that they live on..basically no food.
You cannot start a prep from a low caloric intake.

Please understand this.. to get leaner, you must be in a deficit. If you start a 12 week prep on 1200 calories and 6 days of cardio, the only thing you can do is workout more, or eat less.

The trick to this process is to learn where the balance is between off season and show season.  Not many people are proficient because I see women posting all the time about how they rebounded post show.

My goal in this process is to learn as much as I can so I can get better each year.

I’m starting 10 weeks out feeling great. So many miles to go! 
Enjoy your weekend and stay focused. Stay positive! You can do it!

Macro counting secrets to eating food

When people start IIFYM or Macro counting, many of them are overwhelmed.
Despite my best efforts to help them, they throw their hands up and say “I don’t know what to eat”.

My clients are NOT allowed to say that. Because..
1. We are grown ups, we do not need to be told by another human what to eat.
2. We can take responsibility for our food.
3. We already know what to eat.
4. We eat every day so what is the point of asking someone else to tell us what to eat?

Ok.. so when you start Macro counting, you should do this first

Step one:  Get your tracker set up with your macros and begin to track what you normally eat for 3 full days.
The numbers you have will give you a very clear picture of  how you eat and what things you need to tweak.

It’s easier to tweak the food you already like than to start over trying to build out  all new menus.

Most of my clients tell me that it’s very eye opening that and they often need more protein, fiber and less carbs.

Once you have a good idea of things you need to work on, you can work on it!

Things you should not do

Stop eating food you hate.
Stop eating food you hate.

1.  Eat things you don’t like.
Cabbage diets for people who hate cabbage makes no sense.  If your coach gave you sweet potatoes and you hate them,  why would you eat them?  Come on!  Do you really think that a sweet potato is magic? If you can’t stand egg whites, why wouldn’t  you put them in something that tastes great?  Choking down food you hate is silly. You have options!
If you don’t know how to do this.. go here

2. Asking public forums what to eat.
This blows my mind, why you would do this.
“I have 30 carbs, 10g  fat and 20g protein left .. AND GO!”

If you are guilty of doing this.. Stop it!  No one likes this!
Here are some great resources for you.

Those silly, dangling  macros are no trouble for RR. You can use the filters and get something you like.
If you want to drop your whole day in the search, you can get all three meals!  You simply add the macro numbers you need and the magic happens.

All Recipes

All recipes!
All recipes!

This site has every recipe known to man on it. You can make something delish and use the
little widget at the bottom to get the macro numbers. You can get them for as many servings as you want.

Search terms are “IIFYM”  “Flexible Dieting”  “Macros” and watch the recipes explode. There are now
a gazillion blogs that have recipes with the macros listed!  Pinterest is the place to be. You know you are on there anyway.

Bottom Line: Eat things you like. Eat well. Eat for your physique goals.  Hit your macros +5/-5 .
A little bit of research will give you new ideas!

Meal prep Sunday: 13 weeks

‘m 13 weeks from Show #1.  I’m down another pound so I’m happy with my macros and workouts right now.
I’m leaving for Vegas and feeling some minor trepidation. It’s only 4 days and we have a suite with a full kitchen so
I should be golden.  This will by my first Vegas trip without the buffet!

I’m keeping extra tight during the week and will have my high carb day on my birthday next week.

Here’s how my food is shaping up this week.
The mister created some really nice baked tilpia for me. This one is thyme and mint.

his one is lime and parsley!  Really.. just some solid spices and baking.
I usually reserve tilipia for the end of prep, but it looked so nice at costco.  This tasted so good!
4 oz has 30g protein and only 3g fat with zero carbs.  The baking and spices make it amazing.
If I cook it, it’s watery and gross. Rob can do this stuff in his sleep. 5 min to prep this, 20 min to bake it.

Cutting : it is what it is

I am doing Flex/macro counting/IIFYM but I am NOT doing the lose 20 pounds in 12 weeks
track. I needed to focus on a slower lean. I’m keeping my food pretty tight. On a cut, only 10%
of your daily intake should be from ‘fun’ items.  I don’t even cross over into fun items right now.
I’m able to have “MORE” choices but my food is protein, veggies, fruit, for the most part.

Things I add in for now.
I love this stuff.  It’s whipped greek yogurt cream cheese. I like it on rice cakes and on those
bagel thins with egg whites.
2 Table spoons is a good amount. I use my scale!!
I will pull this closer  after vacation (12 weeks out) but this is part of my 10% . It’s so good.
I got it at Schnucks. Oh, they do make a plain one that is a brick like normal cream cheese.
It doesn’t have the extra ingredients.

Costco has these great chicken skewers.  They can be microwaved or grilled whatever.
They are so good!  This will most likely change to plain old chicken as I get near the end of prep.


And also from Costco
I love this.. with the whipped greek is great! The plain greek yogurt cream cheese works great with this.
I prefer this salmon to eating Steak. I struggle with ‘meat’ so these things are very do-able for me.

I wonder what changes I will make as I progress my prep after vacation.

My prep daily goals
1 Protein from 3-5 sources
2. Pre-post workout proper fueling
3. Fiber numbers 30-50g
4. Whole foods make up the bulk of my daily
5. EFA and super foods utilized (chia, flax, cocoa nibs, olive oil, )
6. Water: 1 gallon spring

I hope your week is fantastic!  How is your meal prep???

Meal Prep Sunday

um… well

My lifestyle clients, brides and competitors are all macro counting. Doing flexible dieting is
an amazing experience and for some of us, we have to be super tight with macros.  I’m glad I have more
options in my prep but I’m still keeping my food very tight. Lots of veggies.  I love this meme though because until I found
a food scale and the ‘gram’ setting, I was all over the place.   Just for fun, I wanted to show you the actual tablespoon serving of jelly for your rice cakes.

My normal thought pattern is to use that giant serving spoon in the back of the drawer!
Ok.. moving on.

Prep this week is pretty simple I got some great items at Costco. I got rotisserie chicken and
lots of veggies.  I don’t prep a lot of food because I can make a lot of it as I go.
My protein sources are still meat, egg whites, eggs, whey, and some dairy like greek yogurt and cheese.
I don’t do a lot of dairy but I’m not pulling it yet, either.
Here’s how my day started post track workout which I did fasted.
Heated a pan with butter flavor cooking spray and added a bag of spinach.
Added fresh kale from my client’s garden and cooked it down.
Went with some portabello mushrooms.. mmmm.

Here’s how that came out!

This is my fun beaker from Home Goods. It’s all kinds of scientific.  So that’s my egg whites.
I let that set up like a frittata and added my portabello mushrooms.
Finished that off with a serving of fat free cheese.  Folded it over and let it melt. It
was perfect.  I ate the spinach and kale on the side.
Breakfast for me today was
Calories: 255
F: 2g
C: 20g
P: 41g
Fiber 9g

I’m on a lower carb day today so this was great!  It filled me up!

Bikini Girl Chicken Nuggets

Bikini Girl Chicken Nuggets!
Bikini Girl Chicken Nuggets!

We are snowed in and the mister is in the kitch doing my food prep.
Last week I hit the wall on baked chicken and onions so he came up with this brilliant plan to make chicken nuggets for me.

You’ll have to do your macros on your ingredients.

1.5 cups of oatmeal dry
3 egg whites
2 large chicken breast cut into bite size pieces
1 tablespoon garlic powder
1 teaspoon garlic salt
1 teaspoon poultry season

Pre-heat oven to 400 degrees.
Spray a baking dish with no stick cooking spray.
Blend all dry ingredients together. Dip chicken pieces into egg whites.
Roll in the dry mixture.
Place pieces in dish, leave some room between each nugget.
Bake until crispy. We did 23 minutes. Your oven may be different.

There was a lot of oatmeal and egg mixture left over so bear that in mind on your macros!

I think red hot sauce would be great with. And a big bowl of blue cheese, but that’s not going to happen.
#2014 LEAN!


Clean Stuffing Muffins

Delicious and Clean Stuffing
Delicious and Clean Stuffing


Clean eating doesn’t have to take a back seat to traditional Thanksgiving recipes. One change you can make in your holiday cooking is to ditch the prepackaged stuffing mix. Every package of stuffing mix I picked up at the grocery store, had High Fructose Corn Syrup. Pepperidge farm to Stove top..
These companies have some explaining to do!!!

Remember that HFCS makes it hard to know when you’re full so you eat more food!

If you are in charge of the stuffing, try this recipe for stuffing mix. You can choose clean, grainy breads or at the very least, interesting breads like marbled one.

I like this recipe because you can prepare the ‘stuffing mix’ up to 3 months a head of time.

“Herbed stuffing Mix”: ( this works well as croutons also) 30 slices firm-textured bread cut into 1/2 -inch cubes,1/3 cup cooking oil,3 Tbs. instant minced onion,3 Tbs. parsley flakes, 2 tsp. garlic salt,3/4 tsp. ground sage and 1/2 tsp. seasoned pepper or seasoning salt.
Preheat oven to 300 degrees F. Put bread cubes in two 13″X9″baking pans. Toast cubes for 45 minutes, stirring occasionally. Remove from oven and cool slightly. Stir in remaining ingredients. Lightly toss to coat thoroughly. Cool. Store in an airtight container, in a cool dry place. Use within 3 to 4 months.—Makes about 12 cups. Use as needed.

Another idea is to take your stuffing mix and make it in muffin tins to keep your serving size in check.