I am Coach Tracy! I am the IIFYM Bikini Boss! My blog is about fitness, Macros/IIFYM and all my competition secrets!
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... Continue Reading →
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... Continue Reading →
STOP GAGGING ON FOOD YOU DON'T LIKE. ok... 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... Continue Reading →
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... Continue Reading →
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... Continue Reading →
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,... Continue Reading →
I'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... Continue Reading →
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... Continue Reading →
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.... Continue Reading →
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