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
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.
If you saw my post yesterday, I had tried to create a tasty super food salad with Kale. It was pretty much a fail.
You can see the hot mess, here…
So I took the exact same ingredients but I made some changes.
The super food salad. I had to go to the fancy store to get the ingredients 140g fancy organic kale
136g carrots 150g shredded broccoli
20g walnuts 150g strawberries
Macros for the whole bowl, which I ate up.. 344 Calories F: 16g C:49g P: 15g Fiber 19g
Wow.. ok., so this was better because I started with the broccoli and carrots in my kitchen ninja blender.
My ninja has the tall blade so it made it like tabouli.
I took the Kale and used the Ninja on it and it came out perfectly. Not juiced! I was worried.
That Kitchen ninja is a dream come true. It’s just $30 at Target! GET ONE.
Ok., I topped it with 150g strawberries and 20g of walnuts. Yes. I added more, but I had room in my macros for it and it made a difference. I used strawberry vinaigrette.
This took less than 5 minutes to prepare!
I think I won this round with the salad, because it was awesome. The Kale flavor was masked and I got strawberry walnut in almost every bite. I think it would be good with blueberries too.
If you are on cutting macros, sometimes you need something that is very low carb.
This is my M4 today. I have been eyeballing the bananas on the counter for 3 days.
Pourable egg whites 100g
Muscle Pharm Whey protein in Birthday Cake Flavor (It has sprinkles!) 17g
Banana 25 g
Put that in my Ninja and made a super thin crepe.
Topped it with a drizzle of SF syrup from Walden Farms.
If I had more to work with today I might add some Sugar Free or Fat Free whip.
I think something like greek yogurt and the Birthday Cake Protein powder might make a nice filler.
I have to be honest, the little bit of banana took it over the top flavor wise. It was just enough to keep it from being ‘regular’.
While at the NPC show, we ordered Muscle Eggs. I’m super excited to incorporate them into my prep. Many of the competitors use them and I had the chance to taste them.
Soooo good. They also have a birthday cake flavor. I will post more when we get them!
That is a big bowl of food for just 17 carbs! It is very filling!
If you are prepping or cutting you must buy a spiralizer!
You can get this little one from Walgreens or Target.
This is the Vegetti. It’s just $14.95 (AS SEEN ON TV)
The Holtzies upgraded their spiralizer because PREP got real. We got this badazz version from Amazon Prime for $20!
It has 3 blades! Click the pic to order! $20 bucks. Easy to clean! Whoo hoo.
Raw Green Zucchini.
Boiling water with a bit of salt.
Toss the zucchini in for only 30 seconds so it’s still firm.
The mister had sautéed the veggies in a pan with cooking spray and
then added the zucchini.
If you have fats you can add Parm or use your allotted fats for olive oil or you can go a little crazy and add
These are popcorn seasonings and the macros are
Serving: 1/4 teaspoon .08 g
You can find these on Amazon, Walmart or at your grocery store! There are so many flavors.
Remember: If you have protein available you can certainly add that to your pasta!
Guess what, moms.. your kids will eat this. 🙂
Note to competitors: I frequently eat between 350-400g of broccoli each day to get my green veggies. As I’m still in 13 weeks out and still have almost 200 carbs a day, that’s ok. The carbs for that broc are about 22 and fiber is 12g . It’s a lot! However, if you are on a carb cycle or have come to the end of prep and you are lower on carbs, you can substitute zucchini for that green veggie. It does have fiber but not as much as the broccoli so make sure you are still reaching your fiber goals.
Solid week. I did 5 out of 6 workouts with my team this week. I did only one stepmill workout for 20 min. I burn at lot of calories training clients so i adjusted my macros 3 x this week so I wouldn’t have burned more than I took in. I went back over 2000 calories a day.
I was not perfect this week. Pfft
I am not mad. I learned a lot.
Rob is awesome with the miracle noodles so I had some good eats.
I crossed into the 140s this week, but I don’t really want to get caught up in all the weighing again. My goal in January was to be 10 pounds over stage weight before 12 weeks out. I’m about where I was 8 weeks out last year. Hard not to compare because my meal plan is so different. I have a little,more muscle too.
I feel really good where I’m at. Just going to keep going status quo. If it ain’t broke. ..
My heart rate monitor strap got loose this week so I know I’m getting leaner.
Many of my clothes are too big.
Non scale victory!
Iifym /flex just rocks.
Setting up for a great week!
Here is a picture of Kitty Roo. She wants you to have a solid week too.
This week I have seen so many competitors posting about doing IIFYM and eating food they hate because their coach said so.
“Can someone please tell me how to fix chicken so I don’t gag and have to drink water to get it down. My coach has me on chicken 5 meals a day” That was on an IIFYM Competitor forum.
Why are you eating food you hate?
I saw two meal plans from coaches that ‘said’ they were IIFYM but had only 3 protein sources to chose from. Guess which ones..
I saw non competitors posting on IIFYM boards about being sick and tired of eating broccoli, or whatever.
Let’s start with the basics of IIFYM.
1. If you are on IIFYM: Flexible Dieting, NO food is off limits.
2. You will be counting Protein, Carbohydrates, Fats and the micronutrient, Fiber in grams.
3. You must eat your macros daily and those are configured properly for health and based on body, your activity level, and goals by someone who understands how to do it properly. More on that later.
4. You must hit them daily +/- 5g including your fiber.
Competitors:You are doing it wrong if you have a coach who >gives you random numbers or cookie cutter macros /PDF that everyone gets. Macro numbers are based on a scientific formula.
> gives you a list of options for your food choices. Remember, no food is off limits. That’s not IIFYM.
“You can eat what you want as long as it’s on this list of 5 things”
I saw a menu this week that had
“Post workout you can have 2 plain rice cakes and 1 table spoon of jelly.”
Macros for that are:
Why not have a banana?
1 med banana
You got some fiber! Whoo hoo.
You are doing it wrong if you have a coach who >tells you things you CANNOT eat. Nothing but Walden farms salad dressing and plain salsa for condiments is NOT IIFYM.
No fruit allowed. No dairy (protein much?) Basically.. you should just hit your numbers.
Caveat, I’m not going to say that there are not circumstances in prep that call for you to make adjustments as you near your show. For the most part, you should be eating .Good coaches will help you with IIFYM . My IIFYM coach gave me suggestions for high carb day of Skinny pop or Skinny Cow. Sometimes, in prep we will have to tighten things up a lot but at 12 weeks out, if you limited to tilapia and asparagus, you are seriously bumming!
Which you already know!
Flexible Dieting in 1979?? WHAT? READ THIS!
You are doing it wrong if you have a coach who
>does not have a fiber number for you to hit. Red flag.
>has your fats below 20% of your daily intake. I said it. Health first!
Sports Nutrition tells us that you should NEVER go below 20% not even on the crash diets. Fats are important to your hormones and brain function. One egg yolk a day for 12 weeks is NOT the only fat you need. Show prep or not. It’s not healthy!
>is flat out starving you and giving you hours of cardio . (I threw that in because WTH? You should not be ‘starving’ on IIFYM because you can use volume foods and make them fit!
What about non competitors?
You are doing it wrong if you are freaking out over your macro tracker. If you can’t figure out what to replace one food with and it stresses you out. If you are out of egg whites, eat greek yogurt. Make your food fit. Namaste! It takes a few weeks to get a groove. Keep trying.
You are doing it wrong if you are eating the same 5 things every day.
Sports Nutrition 101 says we need at least 35 different foods per week. Two Quest bars and 2 salads every day is NOT healthy. Eat a variety of food that makes you happy and make it fit!
You are doing it wrong ( and this makes me so mad) if you take the numbers you are given and “cut them in half” or cut out a whole nutrient group so you will “get thin”. This thinspo mentality is
horrific and damaging to our bodies. Calling it IIFYM and starving is NOT ok.
You are doing it wrong if you are dragging Tupperware to restaurants still. (Competitors in prep are excluded here).
You can make a plan using the site Fatsecret.com. They list all the macros for resturants! Or just look at the actual restaurants website for their nutritional information. If you are going to get Mexican food, you can probably figure out, what’s in a burrito and get a solid count. I take my mini scale with me, but I’m competing. Just sayin.
You are doing it wrong if you “leave out whole groups of food”.
You seriously won’t die, if you “drink” some calories. I know, I used to feel differently. Seriously, if you have a Flat White and make it fit.. you will be fine. Are you happy? Did you enjoy it? Good!
You are doing it wrong if you refuse to track and just “eyeball” your portions. As a coach, I see this and it’s usually followed by “IIFYM” doesn’t work. Well.. If you are beginning on IIFYM you need to measure everything on your scale in grams. Not half cups or tablespoons in your silverware drawer. You will learn to do intuitive dieting later but you must first get serious about knowing portion sizes. Weigh your peanut butter so you really know what 2 Table spoons (32g) looks like. Mind blown. I lost 5 pounds when I used the scale instead of relying on that table spoon measurement!
If you have not tracked everything correctly, how will your coach/trainer know what to tweak. Everyone is different. This is data. 😉
You are doing it wrong if you have dangling macros and you don’t eat them because you think you will lose weight faster. Remember how we talked about your body starving and holding on to fat? Eat your food. Food is good.
You are doing it wrong if you have dangling macros and you don’t eat them because you don’t know what to eat. How do you not know what to eat? Eat what you like.
THE BIG “NO!” You are for sure doing it wrong if you have to ask a public forum
“I have 10 carbs, 4 fat grams and 23 grams of protein, what should I eat?” Stop doing that. Learn about Flex bowls. (Blog post is here)
Asking other people what you should eat is ridiculous. If you really are so unable to fathom what to eat, go to Ripped Recipes.com and
put in your dangling macros and figure it out.
Everyone is looking for the ultra quick fix for weight loss. Diets by nature are restrictive.
Here are some of the ones I see online.
No eating after 7pm
All fruit, veggies , no protein
All protein, nothing else
Eating only baby food and less than 500 calories a day
No sweets, no processed food, NO no no no
To put it in very simple terms:
To successfully lose weight, you must be in a calorie deficit.
So by default, if you eat less food, or burn extra calories you will lose weight. Simple right???
Then why is there still a 60+ percentage obesity rate.
Quick fixes sell
This is nothing new. Since the dawn of time, people have been looking for the magic pill for weight loss.
The problem is that restrictive diets are ‘restrictive’. Science tells us that people who lose weight on crash diets, will gain the weight they lost back and more!
You have an over 80% chance of gaining more weight!
Did you need science to tell you that? Everyone knows someone who has lost and gained at least once!
As a competitor who has done the normal Bro-science prep, I can assure you this is real. The interesting thing,
which I now consider data, is that upon regaining 15 of the 20 pounds I lost, the fat came back placed differently, and it’s tough to get rid of!
Basically, if you restrict yourself and then go back to to the eating habits you had before, you will rebound.
This is a post starvation rebound.
Socially, it’s grueling
There is something to be said about the un-socialness of restricted dieting. Friends get fussy if you aren’t eating or drinking with them.
Some people get judgey with you while you are dieting and going places socially is, sometimes, too much temptation. We often see clients fall into the “Screw it!” mentality and eat more food and drink than they would have if they just allowed themselves to eat well.
Another reason why restrictive diets aren’t effective for permanent weight loss is mental. If you are told you cannot have something, isn’t that typically what you really want? On my last prep, I stayed up at night pinning recipes of sugary desserts and treats to binge on post show. I had dreams of vats of cake icing. The first thing I ate after stepping of the stage was a pound of Birthday Cake Fudge that had more butter in it than I would eat in a year. I don’t even remember tasting it! So when you throw the baby out with the bath water.. the baby is GONE! Buffets here we come!
Metabolism Another reason, restrictive diets fail is metabolic adaptation. You metabolism isn’t static. Every time you put yourself on a restricted diet, your metabolism adapts to that amount of food for survival.
If we are eating so much less, we must be starving! After you stop your diet and go back to your old eating habits, you will gain because you are now in a surplus of calories from where your body has adjusted.
So which ‘diet’ should I do to lose fat and keep it off?”
Any diet that you can see yourself realistically on for at least the next year is the one you should do.
Consistency is your greatest ally in the fat loss endeavor.
Stopping and starting diets, starving followed by binging these things lack consistency.
I have learned a great many things following the process of competition prep and Flexible dieting. Things I swore by, I no longer hold to be true.
Flexible dieting works for me and many others, to help them get off this roller coaster. Eating foods that satisfy your nutritional needs as well as your mental ones is quite liberating. Flexible dieting means no food is off limits. While I cannot eat a whole cake, I can certainly be accountable for a piece if I want it.
I am finding that meeting my nutritional needs with food I like makes me feel amazing. Being ‘perfect’ on flexible dieting isn’t the goal. Being consistent is the goal and it’s not that hard.
Long term, we can expect that by eating well, training hard we can expect solid body changes for the better. We must be willing to work toward long term goals as well as our short term ones.
Omgoodness.. every day I get email after email about the scale!
Stop with the scale already! I totally understand but it’s time to get over it!
The scale is not an accurate representation of body composition.
Oh,. remember last week when this happened to me?
In case you missed my last two years of blogs about why the scale is dumb and if you have too many committments to go look them up.. here’s a recap.
1. Water will show on the scale. Six ounces of water “can” show up to a pound on the scale. You body is made of water so figure that out.
2. Eating carbs puts moisture into the muscle (good thing). See number 1.
3. Hormones will make the scale shift.
4. Your body weight fluctuates on the scale up to 6 times daily.
5. Biggest Loser weigh-ins are TV! They are dehydrated, they pee blood and have kidney issues from sitting in saunas for 4 hours a day. This is NOT real. You need to eat and train to lose body fat! Science said so!
To gain weight (fat) you need a surplus of calories and 3600 calories will equal a pound.
If you want to lose weight (bodyfat) you will need to be in a deficit of the same 3600 calories. (less food or exercise ) Calories matter.
So having some salt and gaining 3 actual pounds is NOT possible.
NO SCALE FEBRUARY CHALLANGE
My goal for this month is to create “No Scale February” or “Self-uary”.
This challenge is very simple to do. I wonder how many of you can complete it without cheating.
1. Begin with a set of selfies or have someone shoot your beginning pics. Front, side, and back shots are best!
2. Measure your waist, hips and abs and write that down.
If you need help with these things visit my “How to measure tutorial”.
3. Commit to your macros and your water each and every day.
4. Train 4-5x a week consistently.
On February 14 and 28 repeat numbers 1 and two.
You will use your collage app to see your side by side comparisons.
We will check back with selfies at the end of the month for results.
If you are see your body changing and your clothes are fitting better, what difference is the scale? No one ever, at any time will ask you what you weigh. No on stage, not on a date. It’s not important. It’s NOT important.
You must NOT, no matter what.. abandon this challenge. If you binge drink on Mardi Gras, get right back to your plan. If you eat candy Valentines Day, get back on your plan. No scales, just day to day successes.
My hope is that without the stress of the impending weigh in you can focus your energy on positive steps toward your physique goals.
First of all.. picked my shows. If I’m ready, my first is June 20, 2015 in Bentonville, Arkansas.
Starting the cut
I have struggled with binge eating after my last show in June. If you follow my blog you know this. I rebounded from my Bro diet hard and ate some great food. I added muscle too. I got some great lifts while I was getting fluffy. No apologies. I’m fixing this problem. It’s a journey, for sure!
The process I began a slow cut January 1. I made a change to remove most processed foods like cookies and candy, pastries because I was being triggered by the sugar. I am NOT on a a bro diet at all. I’m simply eating more whole foods and enjoying things I KNOW I would have never gotten to eat on my Bro-prep. IIFYM Tracy Style. I’m ONLY using processed sugars around my leg workouts and eating things that are not triggers for binges.
My Goal My goal was to cut 1 pound a week until I’m 10 pounds from show weight then start my official 12 prep-whenever that would be.
In my mind, I’m 20 pounds from my show weight right now. 153.
I started January 1 at 157 and dropped immediately to 153, then 152, then back up to 153, where I have been for 3 solid weeks. EVERY SINGLE DAY!
My beginning macros were 1800 calories and we upped them in week 2 to 1900 and I’m at about 200g Carbs per day.
I’m not carb cycling. I just want to eat well and not binge and I’m doing great on that!
I was very stressed at the scale! I was contemplating adding more cardio! Hey, my FitBit said I should have lost 3 pounds a week!
My head kept saying, cut back, cut carbs at 21 weeks out! I was seriously freaking because my plan was NOT happening.
Fortunately, I had taken my beginning pics on January 4. I hate these with all my heart! UGH! Fluffy but determined!
I took the next set January 24. I just woke up no spray tan, no pump, just 5am -me. I like these!! I know I have miles to go in 21 weeks but I’m encouraged! More food!
There is not one other person in this world who cares as much about my health or show prep than me. I will do what it takes to
flex prep properly. If I can’t compete until later, I’m ok with that!
I’m 100 percent responsible here. I will be successful! Yeah, I said it. No one would be as anal as me about this! After 2 eye diseases, I’m doing this right.
I’m actually not scared. I will reach the stage without starving, or burning off my glutes with hours of cardio. I’m only doing 2 x 15 min HIITs right now. I’m lifting heavy 6 days a week. Changes will come later as needed. Stay the course and eat.
What I learned : With my past Bro preps (low carb, dangerously low fats) the scale moved. I’m eating more carbs now than I ever had before. By nature, the scale will be inaccurate because of the carbs.
I expect it to move eventually. I typically hold for a bit then drop.
However, the scale is not going to be the determining factor this prep. I will be leaner for my shows, but I won’t be hungry and ready to pass out on stage again!