Pistachio Protein pancake


I’m 5 weeks from stage. I love to use protein pancakes in my meals!
This one may look like my other recipes but it’s pistachio!

I will get to the recipe for you!

Pistachio Protein Pancake
1 cup pourable egg whites
8g dry Sugar free/fat free Jello pistachio pudding
12 g dry  quick oats
30g light and fit greek yogurt


You could roll it up with a filling of Greek yogurt. I used Coconut
light and fit. Add SF syrup if you like!

The Jello I used is this

I always say
Look at your day as a whole.  If you eat well 80-90 percent
of your day, you can fit in small amounts of food that are more fun.
The Jello pudding came up as a B on the food rating. I can work with that.
Six carbs out of my day will be from this Jello product. I’m fine!

Oh it tasted awesome!

Smart girls guide to Bro-Prep Swaps: Caribbean


This is a fun one!  I saw a post on a competitor board asking if it was ok to have black eye peas
and greens in prep.  I thought it was interesting because you can really get some nice flavors in
this combination.
Let’s see how we can make that work.

The Standard Bro plan
We are looking at our ACTUAL menu from our coach.
Meal 3 is
5 oz Chicken (Chix) or Turkey
1/2 cup rice or 3 rice cakes or 5 oz potato

Reboot on this meal: 
Black eye peas 1/2 cup
Collard Greens 1/2 cup
Chicken breast 5 oz
Let’s see how we did
The fiber is higher on meal 2.

Note: The Bro-plan had “Veggies” in Meal 3 as well. We can assume veggies are “FREE”.
Collard greens, Kale have more carbs than asparagus and spinach. My instinct is to track everything
I eat. We don’t know how much our Coach needed this client to eat on this plan.  The collard greens
were a nice choice.

I’m assuming that the Island dish was prepared, prep style with no extra fats, oils. Of course.
If you prep this one Island Style,  you can use these flavors

Southern style.. I see bacon grease….. not today Satan.. not today!!

Remember: IIFYM/Flex/Macro counting isn’t so you can sit around and eat crap all day. It was originally
used by competitors to offer ‘options’ because of “Bro-Fatigue”.

If you look at your entire day as a whole and have met your nutritional goals, you can have some nice

Keep your food tight! Success!

Smart girls guide to competition success: Bro-prep swaps


Here’s how I coach: IIFYM
Jax top 10 in her first show, NPC.
And Brittany.. IIFYM.. BTW.. She won 1st place in two NPC shows.

ok.. here’s another one for you. Karina is IIFYM. She took 2 NPC first place in 2016.

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


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
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:

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

The results

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..


What?  Birthday Cake? This one is for my last few weeks when the carbs are sad sad sad…

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.


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:

Prepping not starving: Products to love

One of my favorite meals of my entire life was McDonalds Quarter pounder and a boat load of ketchup.
Well.. I haven’t had fast food in 10 years so there’s that, but.. I found a pretty good substitute.

In prep, usually sauces and condiments are out. In a Bro-prep, you end up with mustard covering everything.
Tomatos are taboo because of “all the sugar”.   So ketcup is unheard of in prep.

I use 99% lean ground turkey burgers with this awesome Heinze Reduced Sugar Ketchup.
Each table spoon has just 1 carb.  I can alot for this in 2 meals a day and I’m in faux fast food heaven.

Here’s the nutritional info on this product.

BBQ Sauce

This is at WalMart! The macros on it is

Serving size is 30g
Calories 10
Carbs 2

I’m pretty psyched about this. I’m not slathering my food, but it’s nice to have options. Remember, IIFYM, Flex isn’t about craptastic food all day, it’s options!!

Eat well!!

Prepping not starving: Peachy Birthday Cake Crepe


I love summer peaches! On my last Bro-preps I got zero fruit so I am excited to use peaches
in my IIFYM/Flex/Macro counting prep. This reminds me of my favorite breakfast at Uncle Bills, Crepes Peachee.
If you are in STL.. you know!

This is my breakkie for today: M1 if you are counting.
Recipe is:
.5 cup pourable egg whites
.5 scoop Muscle Pharm Birthday Cake Whey  (sold at GNC only)
100g fresh peaches
25g light and fit non fat vanilla greek yogurt
.25 cup of IHOP Sugar Free Pancake syrup

Mix egg whites and whey in your ninja.
Pour into a non stick pan and spread it really thin like a crepe.

Add your peaches and greek. (plus a few sprinkles!)

Macros are:
Calories: 205
Fat: 1g
Carbs: 21g
Pro 29g
Fiber 2g


Prep 911: Sugar Cravings

Poor pup! I feel you!
Poor pup! I feel you!

If you are cutting.. then you know about sugar cravings!  I’m no stranger to this!
On my Bro-science prep, there were ZERO options for taming that. It was  cold turkey and it was tough.
On Flex.. it’s tight but you can be creative.

My perspective on Flex/IIFYM prep
I follow the guidelines of the original IIFYM protocol. 
In a cut, ten percent of your daily can come from ‘fun foods’.
I currently have 150g Carbs per day. That leaves me with 15g of fun carbs daily.
If I get my fiber in and the rest of my day comes from whole foods, that leaves me a little teeny
bit of yum.  I have to be careful, as do many  clients, of triggers. Some foods trigger binges!

I KNOW that IG
is full of awesome competitors who eat lots of variety of foods on prep.
That is awesome!  They may have more macros and my guess is that they still kept their
food pretty tight. Stage lean , is no joke.  You do what it takes. Whatever your coach tells you, go with.

For me and mine..
In Flexible dieting, while I still keep things very tight, there are more options, you just have to be creative.

Some possibilities that may work for you.
Gum:  Everyone loves the sugar free EXTRA gum. I do NOT use this. Some sugar Alcohols are a trigger for me and stimulate my appetite.  Each stick also has 1-2 carbs.  One day I had 73 pieces of gum. (It was a hard day, don’t judge). My poor stomach. I’ve left most sugar alcohols behind.

Bars:  I have become obsessed with BUP Sugar Cookie bars.
C: 25g  P: 25g F:6g  fiber 20g
The macros are fantastic on that. One of my awesome Bikini Competitors also turned me on to Oh Yeah, ONE bars. The Coconut Almond tastes like Almond Joy.  Myself, I use them until later in prep.. .
I could make bars fit until the bitter end but I don’t. I don’t stay full as long when I eat them. So..I  actually choose other foods to stretch out those macros I would have used in a bar. So in my last weeks, I don’t see them. I don’t avoid them because of any other reason.

My Favorites
Stevia drops are fantastic. You can flavor your food /drinks  with just a few drops.
If you use the English Toffee in your water, it tastes like hard candy. I use the flavors in my oats, shakes, yogurt.
Locally, you can find them at Dierbergs (just vanilla and chocolate) but Amazon has ALL the flavors. There are many, many flavors.  Search stevia drops!

Skinny Mixes!
Jordan’s Skinny Mixes. I mix this with fuzzy water for a little treat.
The macros on the mixers for 4oz  (120ML)
Calories: 30
F: 0
P: 0
C: 7g

So that fits in my 15g of fun carbs!


The peach one is awesome. It has zero everything!
I love this with fuzzy water! Peaches floating in it.. Use the ninja for a slushie!
I found these at TJ MAXX stores.

Pinterest is your friend!
You could go to Pinterest and look up Protein ice cream. You will have to search some recipes but you can find
whole ingredients that will meet your  prep macros.

I also look up
Protein cookie dough
Overnight oats
Protein pancakes
Low carb desserts (tread lightly.. but you never know)

If you like you can search on RippedRecipes the macros you have available for
your treat, but also.. look. You can search for what you need by filters.
I tend to stay low carb, high protein so I can incorporate it into my meals.

I wish I could make this fit all the way to the end but I can make a little of it.
I just modify the recipe so I can have a little.

Iced coffee plus 1 scoop vanilla whey in the blender!
I love this. It’s fantastic!
Icy Donut (my hubs created this one for me)

Add your own protein powder to this. I use Quest Salted Caramel! It’s amazing.
I don’t know what the macros are for Starbucks protein but I know my own!!

My Birthday cake shake

Last but not least.. my favorite low carb crepe is here

I know it’s hared. It’s going to be hard! Track everything that goes in your mouth! Don’t give up though.

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???

Kale super salad super simple

Ok.. I’ve perfected this super salad !
Day 3 eating one of these a day. I feel awesome. My food is on point!
Here’s the salad and how you can do it quickly.
Start with this bag of Mann’s Brocolli and Carrots.
The Mann’s is already washed and ready to go.
Put it in the Ninja: This one has the tall blades! It’s going to make short work of these veggies.
Here it is.
Kale: I used 150g of Kale.  I had to do about 75g twice. Remember to pulse it with the ninja so it doesn’t turn into juice.I couldn’t get it to be any smaller than this before it got a little juicy.
Add it to your bowl
Mix it up!
Add Berries (150g of strawberries) or Blue berries?? Added 20g Walnuts!
And I topped it with this
If you are cutting and can use it.. it’s very good.  You can also use balsamic on it.

Macros for the whole salad!
If you want to eat less.. you can break it into servings for your 6 pak cooler!

Volume food ideas for poverty macros


I got home from working at the studio and found this bounty of food. The hubs was on it.
I was back in Monkey Macros yesterday and had very little carbs left.

He went with asparagus/mushrooms and garlic for my green veggies.
The Cabbage dish has broccoli, sweet peppers and a very Asian flavored spices.
My favorite was the Miracle noodles with mushrooms and tomatoes.

I put garlic salt on that and ate it up.  With having very little carbs left I was able to fill up on these foods and didn’t blow my macros.  I had already used my protein for the day so no chicken was added to these dishes.

Talking to my Sleekers, we chatted about miracle noodles.  Our client, Jackie was spot on when she said, items like Miracle noodles are  food vehicles.  You can create any flavor you want and feel satisfied.
They are zero carb, zero fat so you can feel ok about having more food.

I’m very lucky that Rob is so good at creating food for my prep.  This year it’s not going to be all baked kale and salad spinach!

Are you finding ways to stretch your cutting macros?