Tag: Flexible Prep

Prepping Not Starving:Sweet Potato Protein Pancakes

On By Bikini Competitor TracyHIn Bikini competitor secrets, Bikini Contest Prep, Clean Recipes, fat loss, fiber, flex, Flexible Dieting, food prep, IIFYM, macro counting, macros, meal prep, peak week, Prepping not starving, tracker, weight loss

pancake

I’m a bit of a creature of habit. I’ve had protein pancakes for breakkie since 2012.
I like them!

I was having a conversation with one of my friends/competitor clients.  We both agreed that food prep is “meh”.   So when I tell you I had to bake sweet potatoes for this, that’s about the extent of my prep.  If I’m home, I will toss 5 or 6 into the oven. I keep them in the fridge for pancakes!

Note to the clean eating mafia: Hurray.. these are full of amazing magic sweet potatoes.
egg whites and oatmeal! #BroCoachApproved

How I bake Sweet Potatoes
Step 1: Turn the oven on to 450 degrees. Set your timer for 45 min.
Line your cookie sheet with tinfoil so you don’t have to scrub it!
Put your washed sweet potatoes on the sheet and bake them until they ooze caramel.

*never microwave sweet potatoes. So yucky.

Pancake is:

3/4 cup pourable egg whites
4 oz sweet potato

Mix it in your ninja.
Spray your pan and make a pancake. It’s not easy to flip. It might get messy.

Macros without syrup

4oz

Here it is with 4 oz IHOP sugar free syrup .
ihop

Just to mix it up. Here is 2 oz sweet potato and 20g quick oats
oats

If you add the syrup, you could add less. 1/2 cup is a lot of syrup.
You can modify the amount based on the carbs you have to work with. Since I typically lift in the morning, this recipe with syrup is a great pre-workout with 39 carbs.

We make double recipe every single day and this is meals 1 and 2 for me.
I don’t mind eating pancakes all day!

If you want to up your fats, fiber, toss in some flax or chia. Just sayin..
This pancake smells awesome. It tastes awesome and you can add spices or SF coffee syrup to create something YOU love.

Say it with me. No. More. Gagging. On . Egg Whites!

Show update 21 weeks out

On By Bikini Competitor TracyHIn Bikini Contest Prep, Flexible Dieting, Motivation

arkansas
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!

FRUSTRATED!

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!

3 weeks difference with no change on the scale.
3 weeks difference with no change on the scale. Left side is 200g carbs a day. I added more food to see what would happen.

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!

Flex prep!
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!

So that’s the long update for today!!

xoxo