Meal 1
|
Calories
|
Carbs
|
Fat
|
Protein
|
||
Eggs - White only, raw, 6 large
|
103
|
1
|
0
|
22
|
||
Steamed - Green Beans, 1/2 cup
|
34
|
8
|
1
|
5
|
||
Kernel Season's Popcorn Seasoning
- Ranch , 1/2 tsp
|
4
|
0
|
0
|
0
|
||
Apple - Gala - Medium , 1 medium
apple
|
80
|
22
|
0
|
0
|
||
Smucker's - Creamy Natural Peanut
Butter, 1 Tbsp
|
100
|
3
|
8
|
4
|
||
321
|
34
|
9
|
31
|
|||
Meal 2
|
||||||
Eggs - White only, raw, 6 large
|
103
|
1
|
0
|
22
|
||
Steamed - Green Beans, 3/4 cup
|
51
|
12
|
2
|
7
|
||
Kernel Season's Popcorn Seasoning
- Ranch , 1/2 tsp
|
4
|
0
|
0
|
0
|
||
Fruit - Red Seedless Grapes, 0.5
cup
|
52
|
14
|
0
|
1
|
||
240
|
29
|
4
|
30
|
|||
Meal 3
|
||||||
Walmart - Chicken - boneless,
skinless, 5 oz.
|
138
|
0
|
3
|
29
|
||
Spinach - Raw, 1 cup
|
7
|
1
|
0
|
1
|
||
50
|
7
|
3
|
1
|
|||
Cucumber - With peel, raw, 0.5 cup
slices
|
8
|
2
|
0
|
0
|
||
Generic - Red Seedless Grapes, 3
grape
|
10
|
3
|
0
|
0
|
||
243
|
17
|
8
|
31
|
|||
Meal 4
|
||||||
Spinach - Raw, 1 cup
|
7
|
1
|
0
|
1
|
||
Walmart - Chicken - boneless,
skinless, 3 oz.
|
83
|
0
|
2
|
17
|
||
90
|
1
|
2
|
18
|
|||
Meal 5
|
||||||
Walmart - Chicken - boneless,
skinless, 5 oz.
|
138
|
0
|
3
|
29
|
||
Spinach - Raw, 1 cup
|
7
|
1
|
0
|
1
|
||
Personal Mix - Protein Powder -
Whey, 2 scoop
|
220
|
12
|
3
|
50
|
||
365
|
13
|
6
|
80
|
|||
Meal 6
|
||||||
Personal Mix - Protein Powder -
Whey, 2 scoop
|
220
|
12
|
3
|
50
|
||
220
|
12
|
3
|
50
|
|||
Totals
|
1,479
|
106
|
32
|
240
|
||
| This is a sample of what you should do. Mix it up with your veggies,
stick to lean protein like fish, lean beef (sparingly), pork (also
sparingly, there is lots of fat in pork). I like peppers, cucumbers
and radishes. I am happy to answer questions, drop me an email willlift4shoes@gmail.com. This diet has worked really well for me. I have enough energy to lift. I usually end up eating about 1600 calories on days I lift and stay close to 1400 on days I don't. I am maintaining my weight at about 135, (I fluctuate about 3 pounds either way, and I am ok with this). My current body fat is at 21%. My goal is 13% for my competition. This is going to come from sticking to my diet. My new trainer has a diet plan for me, and we will be discussing it on Wednesday. I will post it when I get it. |
||||||
Sunday, October 14, 2012
Boss-tastic Diet
I mentioned that I had used a diet that TrainsLikeABoss gave me to my sister. She is seeing that I am keeping the weight off and asked me to give her the diet plan. I posted this on MyFitnessPal.com and several of my friends there wanted it. Boss said to copy his wife's day the other day. She is spot on and doing great. Below is the copy of her day. I took off the supplements and the coffee. They added minimal to the counts.
Sunday, October 7, 2012
Lemony Grilled Shrimp Salad
Again, not mine, but from Cooking Light, Sept 2012 issue.
2 tsp lemon rind zest
1/2 tsp smoked paprika
1/2 tsp salt
1/2 tsp black pepper
7 tsp olive oil, divided
24 extra large shrimp, peeled deveined (I used the medium 41-60 shrimp. Its about $5 at my Walmart)
4-8 bamboo skewers, soaked in water for about 10 minutes
6 c baby arugula
1 c peeled jicama cut into 2x1/4" strips (I didn't use this tonight. Couldn't find it in the store. It is a hit and miss item there)
1 avocado sliced
2 Tbs fresh lemon juice
1 Tbs white wine vinegar (I had apple cider and it was fine here)
1/4 tsp sugar (I used a little granular Truvia instead..tasted fine)
1 oz queso fresco crumbled (about a 1/4 c) (also didn't measure, just let everyone decide how much they wanted)
Preheat grill to high. combine rind, paprika, 1/4 tsp salt, and 1/4 tsp pepper, and 1 tsp oil in a bowl. toss with the shrimp to coat. Thread shrimp onto skewers. coat grill rack with oil or cooking spray. grill shrimp 2 minutes each side or until done (mine took a little longer they were still a little frozen, which made it a little easier to poke on the skewer, and I used an indoor grill).
toss arugula, jicama and avocado in a bowl. In a separate bowl combine remaining 2 T oil, remaining 1/4 tsp of salt and pepper, lemon juice, vinegar, and sugar. stir well with whisk to emulsify. add juice mixture to salad and toss to coat. (this is also where I let others control how much they want. To me, I don't like a lot of dressing, and my little ones may not like it as much. Let them pick is my say). Top salad with cheese and shrimp.
ENJOY!!
There was no shrimp left, but there never is. Shrimp is a favorite around here and we eat a lot of it. My kids love it. The salad...I have on hand. I didn't use arugula, it has too much of a bite for my kids. I have a spring mix that my group eats and loves. I tossed in some spinach into the mix too, cuz its good for ya and my kiddos don't complain about it.
2 tsp lemon rind zest
1/2 tsp smoked paprika
1/2 tsp salt
1/2 tsp black pepper
7 tsp olive oil, divided
24 extra large shrimp, peeled deveined (I used the medium 41-60 shrimp. Its about $5 at my Walmart)
4-8 bamboo skewers, soaked in water for about 10 minutes
6 c baby arugula
1 c peeled jicama cut into 2x1/4" strips (I didn't use this tonight. Couldn't find it in the store. It is a hit and miss item there)
1 avocado sliced
2 Tbs fresh lemon juice
1 Tbs white wine vinegar (I had apple cider and it was fine here)
1/4 tsp sugar (I used a little granular Truvia instead..tasted fine)
1 oz queso fresco crumbled (about a 1/4 c) (also didn't measure, just let everyone decide how much they wanted)
Preheat grill to high. combine rind, paprika, 1/4 tsp salt, and 1/4 tsp pepper, and 1 tsp oil in a bowl. toss with the shrimp to coat. Thread shrimp onto skewers. coat grill rack with oil or cooking spray. grill shrimp 2 minutes each side or until done (mine took a little longer they were still a little frozen, which made it a little easier to poke on the skewer, and I used an indoor grill).
toss arugula, jicama and avocado in a bowl. In a separate bowl combine remaining 2 T oil, remaining 1/4 tsp of salt and pepper, lemon juice, vinegar, and sugar. stir well with whisk to emulsify. add juice mixture to salad and toss to coat. (this is also where I let others control how much they want. To me, I don't like a lot of dressing, and my little ones may not like it as much. Let them pick is my say). Top salad with cheese and shrimp.
ENJOY!!
There was no shrimp left, but there never is. Shrimp is a favorite around here and we eat a lot of it. My kids love it. The salad...I have on hand. I didn't use arugula, it has too much of a bite for my kids. I have a spring mix that my group eats and loves. I tossed in some spinach into the mix too, cuz its good for ya and my kiddos don't complain about it.
Fast Chicken Chili
As much as I would love to take credit for this recipe, I found it in a Cooking Light magazine, Sept. 2012 issue.
1 T canola oil
1 pound boneless skinless chicken breast cut in bite size peices
3/4 tsp salt divided
1/2 c vertically sliced onion
2 tsp minced garlic
2 tsp ground cumin
1 tsp ground coriander
1/2 tsp dried oregano
1/4 tsp red pepper flake
3 c canned cannellini beans, drained and rinsed
1 c water
2 cans chopped green chilis
1 can (14 oz) chicken broth
1/4 fresh cilantro
1 lime cut into wedges
heat dutch oven over medium heat. add oil. sprinkle chicken with 1/4 tsp salt. add chicken, saute 4 minutes. add onion, garlic, and spices. saute another 3 minutes. add 2 c of beans, water, 1/2 tsp salt, 1 can of chilis, and broth. Bring to boil. mash 1 c beans and 1 can chilis together in a bowl, add to soup. Simmer 5 minutes. Serve with cilantro and lime.
My family ate this up! I added extra beans to make it stretch a little further (a family of 7 eats a lot) there was one small bowlful left over. Everyone had 2nds. This is a definite make again.
1 T canola oil
1 pound boneless skinless chicken breast cut in bite size peices
3/4 tsp salt divided
1/2 c vertically sliced onion
2 tsp minced garlic
2 tsp ground cumin
1 tsp ground coriander
1/2 tsp dried oregano
1/4 tsp red pepper flake
3 c canned cannellini beans, drained and rinsed
1 c water
2 cans chopped green chilis
1 can (14 oz) chicken broth
1/4 fresh cilantro
1 lime cut into wedges
heat dutch oven over medium heat. add oil. sprinkle chicken with 1/4 tsp salt. add chicken, saute 4 minutes. add onion, garlic, and spices. saute another 3 minutes. add 2 c of beans, water, 1/2 tsp salt, 1 can of chilis, and broth. Bring to boil. mash 1 c beans and 1 can chilis together in a bowl, add to soup. Simmer 5 minutes. Serve with cilantro and lime.
My family ate this up! I added extra beans to make it stretch a little further (a family of 7 eats a lot) there was one small bowlful left over. Everyone had 2nds. This is a definite make again.
Rest days
In a word ... suck. They are just no fun. When you train and train and train your body craves the burn, craves the pump from lifting. When you are forced to take some rest days you go through withdrawals. It has been hard to be down these last 3 days. I have missed the gym. Missed working out and getting sweaty and pushing hard.
Lately I have struggled in the gym. My husband and I have been going through some rough times. We have spent a lot of time beating ourselves up and tearing each other down. We are trying to quit and work out what we need to. I have been in my head a lot. Its affecting my lifts. The other day with my trainer Jolene, I just broke down right in the middle of my workout. I am standing there doing my clean and press and bawling. I felt like such an idiot. She finally made me quit and just talk. I felt like one of those people you see on biggest loser who are running on the treadmill sobbing their eyes out. I always thought it was just part of the show, something they created, not something that people really felt. (Now the puking on the other hand...I can see that. I have been there before). It felt good to get it out. But how does this relate to rest days....I hadn't been taking one. I was working out every day. My body was spent.
Rest days give you the chance to recover. You body needs time to heal itself. When we apply stress to our bodies..and trust me lifting is stress...it makes minor damages to our muscles. Small tears and weak points. Your body repairs these and tells your brain "hey, we seem to be fixing this a lot, send more stuff here so the damage can be minimized. " this is what makes us stronger. This makes it so we can lift heavier next time. We have literally built more muscle as a response to working the muscle out. This can only happen when we rest.
So I am being good. Taking my meds, drinking my shakes, working out my head, and rebuilding my muscles. When I go back to the gym (tomorrow is the plan) I should be stronger for it.
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