IIFYM, Dwayne The Rock Johnson and Pancakes

therock
Congratulations to Dwayne “The Rock” Johnson for being chosen as People Magazine’s Sexiest Man Alive.

Note: This is also win for the ladies who like a little beefcake, that’s for sure. ūüôā

The Rock is a fitness icon!  He is an athlete and  clearly he lifts!
Not only is he a super positive force in his career, he knows how to eat for his physique goals.

One thing we can all be sure of he has his food correct !!

Plus, he likes pancakes.

Pancakes!
After he finished filming “Hercules” The Rock held an epic cheat day! On this day he whipped up his famous pancakes and ate 12 of them!
I love this picture because in our world of IIFYM, we call this a ‘carb up’ or refeed.

When a person has dieted for a while, a few things happen.  
1. The person gets weary of the diet. Even on IIFYM the fact that we are on a hard cut means we are eating less.
2. Our bodies can become adapted to the lower calories/macros.

A simple carb up or re-feed or in this case.. cheat day will help in both those scenarios.
So while “The Rock” called this an epic cheat day, he still utilized the concepts of body building¬†and IIFYM. ¬†He is eating with purpose!

YOU CAN LEARN EVEN MORE ABOUT RE-FEEDS HERE

In our program, carb ups or re-feeds are given to clients with specific instructions. It’s not a random cheat day or binge day, just so you know.

The Rock is a huge dude so 12 pancakes fits his macros. Most of us, ladies.. not so much. That’s why we tailor our carb ups for our clients so they have the best results.

If It Fits Your Macros is amazing because it’s all about the YOU. ¬†You can carb up on things YOU like. I like Fro-yo and Cinnamon Toast Crunch! ¬†Our clients have a lot of fun when it comes to their re-feed!

If you would like to know more about IIFYM and learn the secrets of success, please check us out on LEARNIIFYM.COM  We will teach you online!!  We will work with you to help you reach your physique goals!
capm

 

Prepping Not Starving: Tacos!!

ta
Oh man.. who doesn’t love TACO’S!
I am 12 weeks out from my show and I am nailing my IIFYM prep. This one has been the most fun yet.  Taco prep is going to be my new thing!

Look what I found! LaTiara Low Carb Taco Shells. I got these at my local Schnucks store in the Taco section.They are also available on Amazon and other Low carb sites. Check Google!
shell
taco
Each taco shell has just 4g carbs where as other shells or tortillas are around 18g carbs each.

La Tiara¬†registers a B on MyNetDiary’s food score so that works for me.
It’s a small taco shell but it’s so good.

The macros for two tacos are
2. oz grilled tilapia
25 g light sour cream
20g fat free cheese
2 table spoon of salsa
2 shell

Total for two tacos
P: 26
C: 13
F: 9
fiber 1
Calories  236
That’s just 118 calories per taco!

Bro prep swaps:¬†If by chance your coach has you on the “no fat ever” bro plan, you could drop down to fat free greek yogurt and only take 4g fat for the whole recipe.

I bought 72 taco shells on my last trip to the store!
Everything in my recipe has an A or B rating and would be considered¬†“healthy”!!

hol
What about doing Shrimp tacos? Yesss! I mixed shrimp with light sour cream, avocado and
filled the shell! mmmmm..

Try grilling Corn on the Cob if you have the carbs!
corn

You could also use those taco shells for some nachos if you do it right!
Pro-tip: create your recipe and load it into your tracker early in the day. Just eat around the recipe so you hit all your macros/fiber/veggies/fruit requirements.

I wish you well on your competition training!
t

 

 

IIFYM: Eat this or that

  • taco
    Ok.. let’s talk for a minute about choices. ¬†First of all, you are IIFYM, you have them.
    Your world does not have to be protein cookies and no fun.I have compared two items.
  • Lenny and Larry’s Complete Protein Cookie. Serving size is HALF the cookie.
  • One Taco Bell Soft Chicken Taco
    The macros in each are almost the same. The rating is higher on the cookie because of the fiber. ¬†Although, in the large scheme of things a B- isn’t horrible.I eat mostly A /B rated food because I’m probably psycho but more because I like to. It’s a slippery slope when I’m all crazy with my food. ¬†It’s just my way. I’m in no way advocating getting an eating disorder of only eating A rated food. That’s no good.There are people who eat IIFYM who don’t monitor their food rating because they just hit their macros and fiber numbers. The food rating is my thing!

    But..
    I also have issue with eating a A rated protein cookie because sometimes I think it’s important to eat some food that looks like food. ¬†If I can’t make a chicken taco fit in my day, and choose a half of protein cookie.. what? That seems to defeat the purpose of being flexible. My gut instinct is to choose cookies because I eat like a 4 year old. Sprinkles, and icing is my game!!

    The taco would be nice and satisfy my brain and my macros. ¬†It has less carbs than the cookie. I really can make it fit. If you don’t want fast food in your life.. I get that too but we have options.

    Now. I’m not going to get crazy because the taco is lower rated due to the fiber. It has more protein than the cookie.

    My day looks like this:

  • I get about 50-60 g of fiber a day.
  • I eat 3 servings of fruits
  • 500 grams of veggies
  • ¬†I take my Juice Plus trio for my micros.
  • ¬†I eat 5 sources of protein each day and over 35 different foods a week.
  • In a cut I eat 95% nutrient dense foods and 5% discretionary food.

This chicken taco does not scare me. I don’t even think that falls under discretionary food!

 

Would I eat taco bell in prep.. yep. I know science wins here . I’m still finding my way and comfort zone. As I draw closer to stage.. maybe not. ¬†Flexible lifestyle dieting is about options!!

This may be second nature to many IIFYMers. ¬†I am a recovering clean /binge eater+ overthinker . I’m just being honest.

Journey on!!

If you would like to learn how to master your macros.. please visit our site LEARNIIFYM
and we will teach you online!!

t

Ps: check out Fatsecret.com for a huge list of all foods and their macros.

Summer prep: More grilling

chix
I am 21 weeks out from UFE Halloween Mayhem. I’m doing a slow cut and I’m 100 percent IIFYM. ¬†We are using the grill for prep this year!!

Costco:
The mister hit Costco yesterday. He literally walked the food from the car to the grill.
The above pic is our charred chicken breasts. I like them so much better on the grill. They were juicy!

This is the seasoning he used.

Jennie-O turkey Sausage
sausage
This is crumbled Jennie O lean turkey sausage, onions, cherry tomatoes and mushrooms.
This was really good. The macros on this are 6g fat per 56g of sausage so I only had  a little but it fit my macros!

cali
Grilled Cali flower!!  The mister cut it and laid it on the grill. Done.

Other things that we could have added to this were BBQ sauces! These are at Walmart.bbq

wholly
Love this! Costco!


I love having choices and not living on 6 meals of turkey, chicken and fish.
The grill makes things taste better and it’s fairly easy.
I wish you luck with your show!
t

Starbucks for girls on prep

starbucks
I drink Starbucks every day. Close to my show, I’ll do 2x a day. ¬†That’s my thing. ¬†These are the things I love to order when I’m cutting. ¬†You can make your own at home too. I have an espresso machine so often I will do my own.


Starbucks:

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

mem
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!!

Sexpresso
bucks
Blendicano
blend
My Birthday cake shake
cake

Prep 101: Summer time grill

omg

So this week a competitor was on a board talking about how she was going back to her Bro plan because she tried that “iifym thing” and it didn’t work. I asked her what was it that didn’t work and really had no answer. She said she ” just needed to eat clean.”

Some people get overwhelmed by too many choices. I can understand that, especially when you are used to being a strict meal plan kind of girl. It’s all you know, right?

Refresher:  
IIFYM is not a diet. You count macro nutrients :Protein, Carbs and Fats.
You must eat at least 20 g of fiber each day.
You must hit your numbers +5/-5 grams daily.
You can eat any way you want but in a fat loss plan, your ratios are 95 percent nutrient dense foods and 5 percent discretionary.
You could eat paleo, diabetic, vegan, bro, whatever you like. You just have to hit those numbers!

This girl was confused. She missed an opportunity to eat well and have choices which is exactly what IIFYM is about. Choices!!

Ideas!
My prep is starting up and we decided that this summer is going to be about the grill.
I want to show you some things we did for my prep.

sf8
Bison burgers are lean.
sf6
This is shark! mmmmmmm
sf5
This is Cajun shrimp. He didn’t even flip them. Just closed the lid on the grill.
sf1
Butter Ball Turkey breast , thawed and cut into steaks on the grill.

Protein:  I get about 190 g protein per day. Rob grilled bison burgers, Shark Steaks, Cajun shrimp and turkey.  So the turkey.. he took a Butterball breast and thawed it. He cut it into steaks and grilled it, 20 min per side. It was insane.  There is no added fat in anything here.
I added avocado to my turkey for my fats and fiber and it was amazing.

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Bison and cabbage
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Grilled purple cabbage from the farmer’s market.
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The zucchini was the best. It’s so flavorful! Asparagus was great! So much better grilled.
sf2
Yellow peppers and poblanos! There’s zuc in there too. This bowl was gone fast! YUM.

All our food came from the farmer’s market next door to my studio.
There is no additional fats on these at all. The squash is my favorite. The flavors burst. We used poblanos and yellow peppers. I hate regular green peppers but you could try.  The yellow ones are so sweet when you grill them.

Roasted cabbage is very good. We have made that into a salad for lunch tomorrow. With this grilling, Rob really just chopped and grilled. He likes to use seasonings so you can too.
I’m sure you have your own flavors you dig.

You can do it
If you are a person who thinks you have to choose the restricted non scientific BRO plan because IIFYM means all you eat is crap.. I am so sorry that you have misunderstood.
I want you to learn so you can have peace in your plan. If you are happy with ‘clean’ food then by all means, enjoy the food you eat. ¬†Dousing things with mustard because you don’t believe you can sub out anything for egg whites is just foolish. It doesn’t make you a better athlete. It doesn’t make you ¬†more HAM or beast mode. ¬†Here’s what makes you a better athlete. Listening to your body. Eating well for your gains. Choosing things that YOU like for consistency and to not feel restricted.

Remember as athletes we need 300-500g of fruits and veggies per day. All my clients, in fact eat¬†this. That’s about 300 calories and 40g carbs or so.¬†¬†We need 35 different foods per week and we need to focus on our micro nutrients too. Different foods provide micros! Don’t be stuck with the same 6 food items! Investigate!! ¬†Let me know if you have questions!!

I wish you luck with your competition!!
t

Volume foods: Ratatouille Prep Style plus update

pasta

So, really quick. I just started a 16 week lean out for an upcoming photo shoot I’m doing in April. Truth is, I haven’t been at my best for a while. ¬†Monday night I had to go to the ER with severe stomach pains and my right shoulder was on fire! ¬†In fact, my shoulder pain was lingering for a few weeks. I was scared.

Got to the ER and after tests were run, I had an emergency Gallbladder removal. I had a stone bigger than a golf ball blocking my duct! ¬†I didn’t see that coming! I thought they would tell me to “quit playin” and go home. ¬†I was in the hospital until Thursday.
So.. I’m on bed rest for a while. No lifting for 6 weeks. No pole dancing. No cardio.

So this is a set back. I’ll be fine. I’ll come back feeling better. However, there is one thing;
my diet has been changed.  My doc has me on a low cholesterol diet, no processed meats,
limited in grain too.  We did a slow careful return to food  after I was allowed to eat again.
Fatty foods are OUT! ¬†Right now, I’m eating no more than 3g fat per meal . I will be able to get to about 30% healthy fats. ¬†But no hydrogenated oils either.

I’m going to look at this as a blessing in disguise. There will be no more fried anything.
I’m not interested in fatty foods after going through that fresh hell of a ¬†surgery.

They had to make the incision so much bigger to get that stone out. Doc said I might have had it since high school.

Slow process back
I ¬†just started back on fiber and veggies today. ¬†I’m pretty scared right now so I’m keeping my food very¬†simple. ¬†I know I can’t make ‘stones’ now but I want to be sure I’m not fooling around with my digestion. ¬†My IIFYM experience is so flexible, it will just have to be foods that fit my plan. ¬†I’m still planning on doing the shoot!

Ratatouille

Rob is a wiz in the kitch so he created this awesome bake for me. I was slightly concerned about the tomatos but it went well. I have had zero pain when I eat!

The recipe contains:

Sliced Green Zucchini
Sliced mushrooms
Sliced fresh organic tomato
6 oz chicken breast for the whole pan
3/4 jar of Prego Light Smart red sauce.

No spices for me!

Bake it 40 min at  350 degrees.

Macros.. not much. The red sauce is 16 carbs per 1/2 cup. It’s mostly veggies.

It was really good! ¬†If you are prepping, here’s another way to fill up without spending all your carbs!

chels

This is a picture of  Recovery Kitty, Chelsea. She has nothing to do with cooking but she is very soft.

Have a wonderful day!

 

Your next level self

every
Do you every think about losing weight?
Getting lean?
Seeing your abs?
Getting healthy?

What does it take to get that?
It takes a whole lot more than you are doing now.

Sorry if that sounds harsh.   You probably want to stop reading now!
Hear me out.

I’m a comfort zone person. I actually dislike change. I’m not thin, I’m not athletic, I struggle with binges, I would sell my soul for cupcake icing. I’m never ever freaking satisfied with my physique. I never have been. I just never could find it within my self to master the stuff that held me back.

I have never once minded working hard. I will kick azz at any time or place.  I just never worked hard enough on the things I needed to change to reach my goals. That would have meant leaving my comfort zone!

Mastering the stuff you are no good at
I’m going to get to the point. ¬†There is something you don’t have the skills to accomplish the goals you want. ¬†There is something that you haven’t put the time /effort in. You have made excuses as to why you can’t do it.
In your heart, you know what it is. This is the time to stop making generic resolutions and focus on that issue.

For most of my clients and myself, it’s the food. ¬†Studies have shown that more people would rather learn to do their taxes than ‘learn’ how to eat for their physique goals.

What is it about the food? Do you suffer from FOMO? Fear of missing out?   Sometimes clients tell me,
I want to see my abs, I need to do more ab work.
Once again, trying to throw the same old solution that hasn’t worked thus far at the problem.

My answer:  You need to get your food right.
You know in your heart that abs are not going to show up while you are posting giant margaritas on Facebook. You have to decide that mastering your food means that you will get what you want and you will give up giant margaritas to do that.
Fear of missing out on all the good food? ¬†Sure, but is what you are doing making you happy. ¬†Are you riding the same hamster wheel year after year because you can’t quite commit? ¬†If your commitment is to over eating
and complaining about being overweight then you have accomplished that goal. That’s not even funny.¬†Move forward past that. That stuff is always there.

My blog is filled with strategies to help you have the things you love while you are getting your physique on point. The hard part is the actual  commitment to the project.

Arbitrary goals: meh
The most wishy washy of goals is the “I want to lose weight”. Whatever.

Ooo. my mom bought some keto stuff and lost 10 pounds without even exercising.

She gained it back right away plus 8 more.
Try to understand that no changes were made. No next level was present in this. It was a restriction, with a fast track back to old habits which we all know keep us in the place we are unhappy. Same level, same results. Year after year. Decade after decade.

never
Never give .up

POSITIVITY
Listen.. I have been the worst at beating myself up when I ‘fail’.¬† I will throw myself under a bus.. over an extra cookie.¬† Here’s some truth bombs for you. Nothing grows in shitty soil.¬† I said it.¬† If you are trying to harvest a bounty in a junkyard, it ain’t going to happen. We have to start being kind to ourselves as we take this journey.¬† We must be willing to know that change will come when we understand where we need to change and try new things to problem solve.¬† Do you see what I’m saying? When it doesn’t go the way we like, we can use that information and learn from it.¬† We can use it as data.
We can wake up tomorrow with a new plan.

Life sometimes happens and we aren’t perfect. It’s fine. We can look forward, not backward. Beating myself up never made me better. What makes me better is understanding.

Hack:¬† in the last 37 years of clients I have discovered (myself included) that negative self talk is swirling the drain as we head toward self abuse. WHAT?¬† ¬†Have you ever thought “I’m my own worst enemy?”¬† I have.¬† I’ll find the sneakiest ways to self abuse.¬† I ate a pickle off my show prep and beat myself up like I was the worst on the planet.

I am human and I have added those macros to my tracker. I will plan my snacks out so I have some good options and not let myself get so hungry.

That was 100 x better than “You are a piece of garbage who will never look good on stage and everyone will know you suck.”.

Wow.. that was heavy.. right?

Perseverance/ consistency wins.
As you being to learn to master the skills that will take you to your next level, you will
flounder
be sore
mess up
be frustrated
begin to see change
feel proud
mess up
want to give up (trust me)
keep going
because next level YOU is never a straight shot to success. 

success
I think my success should be a straight shot to the sun.. just sayin.

Striving for consistency over perfection is key in your next level journey.
Create a plan and manage that for the 18 hours you are awake.
If you falter, so freaking what! Move on and start the next day with the next level mind set.
I’m telling you that you can have what you want if you get out of your comfort zone!

PUSH
I have done more in my last 6 years than I ever thought I could. I have mastered so many aspects of food.¬†Those things drug me down in my life so many times. You have no idea. ¬†When I find myself back in those places where I’m not my next level self, I have to remember that now,¬†¬†set backs are temporary. That is a huge part of being your next level self. ¬†You can rely on the fact that you ¬†have it within you to move forward. ¬†When you uncover your next level YOU.. the possibilities are endless!

 

Boss workouts: Fat Shredding Plyo

Plyometrics: What kind of fresh hell is this!?

Plyo has great benefits. It’s good for your heart, it builds lean, sexy muscle.
I for sure use it for prep!
This series is pretty freaking tough.
Start with 30 seconds air squats then go right into 30 seconds jump squats. Follow that with 30 seconds of wide tuck jumps.
Tuck jumps are the hardest for me.
I also did a variation with a box jump instead of the tuck jumps. There is no other fire. You have to push.

So get to it and let’s see those glutes!

Strategies: Solutions for Mindless snacking/stress eating, late night binges

elf

Clients often struggle with mindless snacking, or late night tv eating.
Sometimes stress eating is a concern. Any of these behaviors can crash
your physique goals.  I want to offer some thoughts on how to create new habits but first..

One of the most difficult/frustrating things for me as well as my clients is to be doing so well then have a binge or surplus of calories . I used to binge on “healthy” food. You know my watermelon story.¬† I’d eat a whole melon for 350g C.¬† Because clean food is magic. It’s not. I was still fluffy.¬† Carbs are carbs.¬† Calories put me into a surplus so my physique was a hot mess.¬† Ok..let’s talk about how to fix this.

You must create the right opportunity to do well.
But at some point you have to just realize that you must eat less. 

Science: I’ll keep it super simple.
Overweight

If you are fluffy (overweight) you are eating in a surplus of calories. Remember, your body counts macros
whether you do or not. Your body is storing fat.

To lose weight
To lose body fat (weight) you must be in a caloric deficit.

When you are trying to get lean, you need to be accountable for everything you put in your mouth.
That means you track everything. ¬†The thing about ‘eyeballing’ or guessing or DGAF is that you can put yourself into a surplus of calories faster than a Kardashian says “I don’t knowwwww“.

Further information YOU need to know.
It’s important to look at your macros for a full week. So let’s say that Monday-Friday you are straight arrow and tracking like a boss. Hitting those macros spot on! ¬†Good job! If you find yourself eating off your plan Saturday and Sunday, you will end up in a surplus for the week. Surplus is NOT going to further your fat loss goals. For many clients it’s a hamster wheel¬† of sads .
Oh and just in case you didn’t know.
diet

So the bottom line is, for you to make a change in your physique.. all those behaviors need to stop.

You can stop now and you can learn new behaviors or you can continue down your path of frustration. Now is the time to make choices that will forward your goals.

Some ideas for accountability.
Track everything. If you eat a whole bag of Costco size skinny pop, enter it in your tracker. Be accountable.
It is very telling as to why I’m not reaching my goals when the bag of caramel popcorn I ate was 1800 calories and 120g of fat.

Plan ahead.
If you like to sit on the couch and eat snacks that’s awesome. ¬†Go to RippedRecipes.com and find something that will make you happy and fill you up. ¬†Protein/carbs/fat will help you be satisfied. Box of cheezits will have you reaching for more snacks! Be smart in your snacks.
These are two things I use for tv time.
cookie

So this happened
Got this on rippedrecipes!

Put that in your tracker in the morning and make sure you eat the rest of your macros on point.
Then you have a fun, filling snack for your movie night.

Play way ahead

Fill out your tracker with food for 1 day . Eat exactly that for 7 days. ¬†If you can’t be bothered to track daily, don’t.
Just eat what is on the menu every day and you’ll be golden. Bored.. maybe but next week plan something else.
Again.. Rippedrecipes will help you pick fun stuff.

Snack munch snack mindless snacks..
You don’t need muchie stuff in your house. Stop buying it. I said it.
I’m not even going to tell you to eat raw vegetables, I would never do that.
I do however sit at my desk and get the munchies too.  I use baked zucchini chips with savory  spices! I love that.
Light and fit Greek yogurt and SF jello are fantastic and filling.
Drink lots of water! Sometimes you aren’t really even hungry, just dehydrated!

You can also search Pinterest for “low glycemic” snacks or rippedrecipes for things like protein balls.
Those things can have protein/carbs/fats and keep you full.

Dude…¬†Snack pudding with protein! Yass.
383
Gnc baby!

Or.. Quest bar?

.qb

They have fiber to fill you up. Ripped recipes has super fun recipes for these. Yummo

More thoughts?
Volume foods are foods that you can eat more of and not spend your macros. I have several blog posts on volume foods.
You can do miracle noodles, 6 oz of Prego Light Smart red sauce and 3 oz chicken. ¬†That will fill you up like you have no idea. ¬†It’s about 6g carbs for that.
zuc1
Squash… volume food! My zuccinin chips. Slice one up. Bake on a cookie sheet with some seasoning. Boom.

Baked Kale chips are the bomb if you season them up! You can even set a head of califlower in the oven and roast it. It’s so good. It’s good for munchies! Very low carb.

Protein icecream is a fantasic treat that will satisfy you.  Again, Rippedrecipes, pinterest, will give you so many options. You must make the commitment to doing your best each day. You will create new habits and see yourself reaching your goals!

You must create the right opportunity to do well.
But at some point you have to just realize that you must eat less.

Stress eating.. thoughts
Memes-About-Stress
Many of us struggle with stress eating . 
One strategy that could help\is to keep a journal to see if you can pin point what is happening in your life that is triggering your stress eating.
There is a lot of information on the internet about coping with stress without sabotaging our goals.  I would for sure, suggest you research some things that might help you redirect!!!

I want to tell you though.. it may not be stress eating.

A while back, I was doing a lot of stress eating and really hard on myself. I looked back on my tracker and realized that I had been eating the Quest S’mores bar every time before I ‘stress ate’.¬† ¬† There is a sugar alcohol in that bar that somehow triggered me to binge.¬† I wasted so many days beating myself up for behaviors¬†that were related to food sensitivities.¬†¬†

I feel like this journey is one where there is continual learning.  Really examining what is happening and using strategies that are in this post could help move you forward in your journey.

I hope this helps!!

 

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This is Kitty Roo. Roo trains with Lou Ferrigno. She’s totally Bro.