Archive for the ‘Diet/Food’ Category

Well everyone knows I’m in contest prep. I am 8 weeks out from my next competition which is August 13.

Contest prep is never fun, I find myself thinking about everything I do and more so everything I put in my mouth. How will that effect my…energy levels, and diet goals.

So just to give you a little insight into my daily routine during prep…follow along. (this is how the last 6 weeks will go…give or take a little cardio)

6:00 am: Up early (with a cup of coffee) and to head to the gym for an early round of cardio. I prefer the Stairmill, now that I have mastered that machine I can text, tweet, and read my 45 mins away.

7:00 am: Now home for a shower,get the child off to school, and breakfast. Oh and we can’t forget another cup of coffee.

Breakfast consist of 1 cup of egg whites, 1 whole egg, 2/3 cup of lite turkey sausage, and 1/2 cup of oats. Now it’s time to get to work.

10:30 am: Snack time, 3-4 oz of chicken and 1 cup of green beans. I pre make all my meals so I can just stick in micro and go.

1:00 pm: Lunch time, 5 oz chicken, 1 cup of broccoli, and 75g of yams ( if it’s leg or back day). Otherwise no yams just green veggies.

Now it’s time to start getting ready to head to the gym to see my trainer Chris. This get’s interesting, the gym is an hour away…so eating in the car has become a ritual.

3:30 pm: Protein shake (sugar free of course), 1 oz of almonds. I will also start my pre-work drink and try to time so I am finishing as I roll up to the gym.

4:30 pm: Workout time – time to lift heavy, and do lots of reps. Over the last year we (the royal “we”) have tried a couple of different routines, but we have most recently seen the best results with long single muscle group sessions. They typically consist of 8 or 9 exercises, hitting both prime movers and stabilizer muscles. Each exercise “we” are doing a warm-up set then working sets- between 6-8 sets with 8-10 reps and always heavy. One of the biggest differences in our workouts is “we” take longer rest between set, normal 3 minutes, so this can make for lots of time at the gym. I normally lift for 2 – 2.5 hours.

6:45 pm: Post workout protein. I like to make “protein brownies”…its not really a brownie but the are good, quick and easy. I just mix protein powder into a thick consistency and cook in microwave. It make a brownie of sorts and  holds me over till I can get home for my last real meal.

Now for the hour drive home…Uggg! But I would not trade Chris for the world so I continue to make the trek 2 – 4 days a week.

8:15 pm: Dinner -6oz of chicken, 3-4 cups of stir fry veggies. I buy the pre bagged ones from Trader Joe’s. It has bean sprouts, bok choy, cabbage and a few peas. I found a stir fry sauce for flavor, it has 5 carbs, so 1 Tbs and stirfry in the wok. Yum this is my favorite meal.

I am not a very creative person when it comes to contest prep food…I will eat these same things for the entire duration of contest prep. I might substitute shrimp, scallops or halibut every once in a while but that it the extent of change.

During last 3 weeks only:

9:30 pm: Back to the gym for another round of cardio.

I find contest prep easy, mostly because it has a start and end and there are very specific rules to follow. It’s the time not in prep that is the biggest challenge for me. I find I need that accountability.

Hope this gives you insight into my day during contest prep.

 

 

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Now that my body is healed (healing) I have decided to do another competition. August 13, 2011. I know it is a mere 12.5 weeks away, but I am totally excited and ready to get back to it.

I am already lighter and leaner than I was 12 weeks out from my first competition, and I have a tiny bit more size on my legs. Woot! So we are going to do things a little different this time. I have started cardio and it will be a slow steady progression…hopefully I won’t have to do 2 a days. My diet is also changing a little…I am keeping more carbs. I know this sounds exciting for most but this is really going to be difficult. I don’t really eat may carbs with the exception of green veggies and this time around that is not going to be enough. So yams, oats, and brown rice (I won’t be doing much of this…yuck!)

So I have been on a mission these last couple of days to come up with some simple ways to add variety to my selection of carbs. This gets tricky when you think no flour, no sugar, very little oil- but I think I found something that is gonna work. I made sweet potato pancakes. I call it a success when my very very picky son would eat them. So I thought I would share the recipe. Be on the look-out for more sharing, I’m sure I will be tired of these in about 3 weeks and need something new.

Liz’s Sweet Potato Pancakes

1 cup of oats

2 cups of baked yames

3/4 cup of egg whites

2 eggs

2 tsp of cinnamon

Blend the oats in blender till fine powder, add all other ingredients and blend till a smooth consistency.

Blend batter till smooth.

Heat griddle/pan (I added a little walnut oil). Pour batter to form 3.5″ pan

Cook till brown on both sides. Yumm!

cakes. If batter is a little thick you may want to level to an even thickness, (this way they cook evenly). Cook till brown on both sides.

These were great alone, but they were even better with a little dusting of stevia and cinnamon. It was like a treat and no guilt.

Serving size 1 pancake: My batch made 13

Nutrient Totals per pancake:

Protein: 4gm

Carbs: 16 gm

Fiber: 2.5 gm

Fat: 2 gm

Calories: 97

Well it has been 4 long weeks since my first figure competition. I had no idea the aftermath that would follow.

About 3 weeks before my competition I starting getting these extreme cravings for sugar specifically “cupcakes“. This was kind of strange; I have never really been a big sugar eater, and never really craved it. I just figure it was due to not being “allowed” to have it…so I wanted it.

Sugary Goodness

Well after the competition I immediately partook in those delicious cupcakes and all their sugary goodness. But it didn’t stop there…I realized that over the last 4 weeks I have consumed more sugar than I have in an entire year. It has been like someone opened the flood gates. I mean really opened the flood gates, real sugar in my Iced Tea (and I’m from the south, so that means its gotta be syrupy sweet)

This stuff should be banned!

homemade chocolate chip cookies  (well I cooked them in my oven) at least 3 days a week (who ever invented the tub of cookie dough should be shot) soda, and just about anything else I should not be eating as long as it had some chocolate or frosting it was fair game.  I just can’t seem to get enough. I think that my body has actually become addicted to the stuff.

I really started to take notice this week when I looked in the mirror…my abs were gone. What the hell! I had worked so hard for so long and just like that “belly by HoHos” took over. So I decided after making light of the situation with a couple of guys and my trainer at the gym it was time to remove the sugar again…go cold turkey…Stevia here I come. This has been much harder than I expected, but it has been 3 days and my abs are starting to make small appearances, so that gives me hope that I didn’t ruin all my hard work. It did however put it in prospective as to how fast your body and mind can revert to destructive ways.

I wanted to know a little more about why this would happen, when I have never really eaten much sugar or craved it.

In short and really simple: The sugars are very easy to digest, the body doesn’t have to work very hard to gain energy from them. Unlike when you eat proteins and complex carbs the body has to work much harder to retrieve the energy store in them. Basically the body is lazy, so when you take in sugar and it sees how easy it was to get energy; it just sends a message to the brain to get more of that easy energy source…hence the cravings for sugar.

So I am getting back on track and now know what to expect after my next competition.

A Week of Indulgence!

Posted: April 3, 2011 in Diet/Food, Experience

So it has been a week since my first show and the things I experienced after have been just as valuable if not more so than my entire contest prep.

First, I was so sleep deprived and physically/mentally run down that I literally slept for three days. I got up Sunday morning had breakfast and went back to bed for 5 more hours, got up ate, then back to bed for the night. I think my total time awake was 5 hours. Then on Monday it was like a repeat of Sunday…I got up to eat and back to bed. Tuesday was much better, I only required one  2 hour nap. Wednesday came and I was finally feeling normal…YEA!

Now on to the INDULGENCE!

When I started Contest Prep I was not really concerned with the diet. I eat pretty clean most of the time and I am not a big sweets fan. But when you are told there are things that you can not have, well for some reason the body decides that is what you want most. For me, anyone that knows me or has been following on Twitter, knows about 3 weeks from the finish-line I became obsessed with “Cupcakes and Beer”. When I say obsessed, I mean it, I dreamed about them, talked about them, and even visited the website for the bakery (YummyCupcakes.com) often. So the time finally came to eat the cupcakes and beer, and I was not disappointed. It was truly awesome and even better did not create havoc on my stomach. What it did do was open the floodgates, as you will see from the bounty of sugary, carb heavy foods I have been consuming for the last week.

See I told everyone...cupcakes and beer, we haven't even left the parking lot!

Sunday:

 

Breakfast – Pancakes with bacon and real maple syrup, milk and juice

Lunch – Cupcake and beer

Dinner – Pasta with red sauce and sausage, garlic bread, and wine

Monday:

Breakfast – Back to my egg whites and turkey sausage, but 2 pieces of toast with butter and honey

Lunch – Cupcake and beer – Now all the cupcakes are gone 😦

Dinner – Pizza and beer

So you can see the pattern building here. I will not list out each and every day but just highlight the best foods, and there were many.

  • Homemade Buffalo Chili with beer bread
  • Pizza and beer again
  • Homemade Mac and Cheese with Kielbasa Sausage and wine
  • Roasted Chicken and Oven Fries…this is borderline, but add wine and it’s over the top
  • Chocolate Chip cookies every night…who ever invented the pre-made cookies is Evil, pure Evil.

    Roasted Chicken and Potatoes!

There were other things eaten throughout the day that could be added but that would do no good. I’m sure you are getting a great visual already.

Now I feel I have gotten that out of my system, it is time to go back to clean eating and scheduled eating. I don’t want to lose all the momentum from contest prep. Looking to stay lean and build a little more muscle with my sights set on another show the end of July.

Follow up…Protein Brownie

Posted: March 13, 2011 in Diet/Food

Well I am 18 days out from competition and my diet is stricter than ever before. But there are some things that even after contest prep that will remain daily staples. Most of these foods I would never have eatten if I had not been preping for this contest.

Chicken: Well chicken is the stable meat source of my diet, I consume between 3-4 oz – 2 to 3 times a day…every single day. But surprisingly I have not gotten sick of it, still my go to meat. I’m happy about this as long as I participate in this sport it will be a staple so might as well love it.

This is my favorite!

Greek yogurt: Oh this stuff is heaven…now anyone in my house would be like what? you don’t eat yogurt. Well I did not eat yogurt, much less the plain tart yogurt but I have acquired a taste and love for this stuff. I have tried it all different ways, the fruit mixed in, plain, but my favorite is Fage‘s fruit on the side. I found I just need a little taste with my yogurt. Oh raw honey is also amazing…so this will for sure be on my daily must haves after contest prep.

Stir fry: This has become my favorite meal, I eat about every other night. Trader Joe’s has a bag of pre-cut up veggies. Bok Coy, celery, snap peas, broccoli. It has very little carbs, lots of fiber and I can eat lots guilt free. I add a tiny bit of oil, fry the veggies, add my pre-cooked chicken and health stir fry, quick and easy. This will be staying for sure!

So here is what my diet looks like:

Meal 1:

1 cup of eggs whites, 1 egg, 60g of lean turkey sausage – on heavy lift days 1/4 cup of oats.

Meal 2:

3.5 oz chicken & 1 cup of broccoli or green beans

Meal 3:

1 container of Fage Yogurt

Meal 4:

3.5 oz chicken, 1/4c of red bell pepper, 3-4 cup of salad greens (normally spring greens), 1T of soy ginger dressing

Meal 5:

3-4 oz of lean meat (chicken or steak), 3 cups of spinach. (I like sauteed in small amount of oil with garlic)

Meal 6:

Well they don't look like this but when you can't have anything it's the best!

PowerBarPlus Chocolate Shake with 1/4 cup oats…well since last night it will be a protein brownie.

Protein Brownie: blend dry oats till fine powder (food processor my work better) add 1 scoop of chocolate protein powder, mix just enough water to create a brownie like batter. Put batter in ceramic ramekin and microwave for 2 mins. This was heavenly! and not even close to being a cheat!

Last cheat meal for 5+ weeks…sad

Posted: February 14, 2011 in Diet/Food

Contest prep has been plugging along. Cardio, sometime twice a day. Heavy workouts. And the dreaded diet. I have been eating clean (mostly) for the last 7 months but the last couple of week has been a much stricter diet. Reduced calories, reduced carbs leaving me…we somewhat crabby. It has also left me craving foods I would not normally seek; such as french fries (well anything fried), cookies (Chips Ohoy, with a big glass of milk), Coldstone ice cream, just to name a few.

I have allowed myself one cheat meal about once a week. Normally my cheat would be a clean meal with maybe a little extra rice or potato and 1 glass of wine. This normally helps to keep the diet monster at bay knowing that I only had to make it another 6 days before I could have another treat. But…

Saturday  was the 6 week mark and I still have a little ways to go; when I put that bedazzled bikini on I want to look my best and know I put 100% into it. So Saturday was my last cheat meal…that means over 5 weeks of restricted diet, low carbs and NO alcohol. Well needless to say I went a little crazy. So I guess this is a little like confession

We had dinner at Mucho’s in Manhattan Beach, where I had chips and salsa and a margarita to start. So you say “That’s no so bad”. You missed to key word “to start”. Then I ordered Mexican short ribs, slow cooked in a rich red mole sauce, with honey glazed carrots and jalapeno al gratin potatoes. Nothing clean about this meal. Oh and if that wasn’t bad enough, after dinner we walked across the street to Cupcake Couture and got 4 different flavored cupcakes.

Lemon Cupcake

Oh cupcakes are my weakness. We got Lemon, which had lemon curd filling, Chocolate Mint, chocolate cupcake with this york peppermint patty filling, A “Glitz and Glamor” which was French Vanilla butter-cream frosting and white chocolate shaving on top, and lastly Double Chocolate Fudge…no explanation needed.

Now I didn’t eat all the cupcakes myself, I cut them in 4’s and had 1/4 of each. I have some self control.

After this huge meal, I sat on the sofa feeling very sick and ashamed that I had indulged in such a way. I think back and it didn’t even taste all that great…well the cupcakes were pretty Yummy, but I think a little would have gone a long way. I also would not have felt as guilty. I did feel guilty so much so that I decided to atone for these sins with an extra half hour of cardio on Sunday.

Stairmill, my BFF

I know that the next 5+ weeks are going to be tough but I can visualize myself on stage in that bedazzled bikini and know that I did

everything I could to get there and that I look better than I have ever looked. So this small sacrifice, the food that I “think” I want to eat is going to be a snap. I just have to keep telling myself that and visualizing the goal. I can also count on a great support system to keep me on track. I would not be where I am today without all of them.

So here’s to the next 5 weeks…cheat free.