Food Prep without the Food Prep


I’ve been an NPC bikini competitor since 2013.  Over the years I’ve done my own experimenting with diet.  My conclusion is… they all work.  But at the end of the day I have to choose the one that is most appealing that I will stick to in the long run.  And for this reason, I picked the IIFYM macro diet.

When I first began to seek out professional help, I was provided with a 6 meal a day meal plan with clean eating, lots of lean proteins such as egg whites, white fish, chicken breast and carbohydrate sources such as sweet potato, brown rice and quinoa with a variety of vegetables.  This is the standard basic body builder diet.  I purchased a $150 6 pack bag to carry all my meals, followed by an $80 Iso Bag.  On Sunday’s I’d spend hours prepping all of my food and weighing them out into zip lock baggies for the week.  During the week I would prepare all my meals into tupperwares from ziplock baggies and carry around my meals in my 6 pack cooler bag.  Later on, I got tired of cleaning tupperwares and carrying around a bag so I simply threw ziplock bags into an iced cooler which became easier.  The novelty idea of having a bag to carry around my meals became annoying and cumbersome.  When friends wanted to go out to eat, I would always decline.  I had no life.  And after months of dieting I would have breaks and go on binge eating.  Basically, I gave myself a minor eating disorder because I was so obsessed with my food.  And the sad thing is that I didn’t ever enjoy it.

I’ve seen some fitness professionals posting about the kim chee ramen they eat daily, the chocolate cakes and pop tarts.  Their physiques were phenomenal.  I was skeptical and thought, that person has good genetics, they are lucky!  The same thing I have been accused of by skeptics.  The truth is, weight management is hard for a 30 year old mother and I too, regardless of genetics, have to watch what I eat.  I went from a 105 lbs McDonalds cheeseburger, fried kim chee  rice eating skin and bones to over 154 lbs over the years.  Although some of that is muscle, I will admit that there were times I allowed my weight to plummet out of control with my wine drinking and dining.  I LOVE fois grois, Buffalo Wild Wings and Angry Orchard Apple Cider, and while in Japan it was non stop sake, rice and tonkotsu pork ramen noodles.

So, I decided to give this macro diet a chance.  Basically you are allocated x amount of carbohydrates, x amount of protein, and x amount of fat per day.  It doesn’t matter if you eat 10 g. of fat from a serving of coconut oil, or if you get 10 g. of fat from a bowl of ice cream.  It will serve your physique and body the same.  Of course, there are more nutrients when it comes to coconut oil vs. ice cream, but if you are concerned about your physique then it doesn’t matter.

I am writing this blog to show you that you don’t have to prep 10 lbs of chicken and fish and eat boring.  I have incorporated a few of my favorite food items that are convenient. THERE IS NO COOKING in this meal plan (except maybe one piece of bacon).  It’s so easy my 10 year old  daughter can make these meals on her own.  At the end of the day, I am so much happier because I get to eat things I enjoy, it is at my convenience and I see results. Don’t believe me?  Check out my photos.

So here is a break down of MY macros on a HIGH CARB DAY.  Don’t try to copy mine, because everyone’s is different depending on their weight, height, age, goals and activity level.  I have 325 g of carbohydrates. 50 g of fat. between 135-155 g of protein depending on my current weight and how much muscle I want to maintain.

MACROS

FAT: 48
CARBS: 316
PROTEIN:  140
FIBER: 35

BREAKFAST

Protein Cheerios 1.5 C
Skim Milk 3/4 C
Greek 100 Cal Key Lime Yogurt Cup
1 T Barleans Omega Swirl Fish Oil-Key Lime

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LUNCH

Mission Low Carb Wrap
Spinach 2 C
Herb Roasted Turkey Breast (Colombus) 2 oz.
1 T Cabo Guacamole
1 T Island Salsa

turkeyavocado

DINNER

1 C White Rice ( I just buy microwavable bowls)
Kohala Kim Chee 4 oz
2 Sheet Japanese Nori
2 oz Salmon Sashimi (or smoked salmon from Costco)
1 T Kikkoman Soy Sauce
1 T Wasabi

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SNACKS

Jack in the Box Spicy Chicken Sandwich with no mayo or cheese

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Protein Shake

1 C Silk Coconut Milk
2 C Spinach
2 oz Cucumber
4 oz Pineapple
1/2 scoop Oatmeal Cookie Lean Active 7 Protein Powder
ice

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Protein Elvis Sandwhich Open Face

P28 Protein Bread 1 slice
1 T Nuts N More Toffee Protein Peanut Butter
1/2 T Creamy Clover Honey (Millers)
1/2 7″ banana sliced
1 piece of Bacon (Kirkland aka Costco)

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Yogurtland
4 oz Tart Froyo
1 oz Strawberries
1 oz Mochi

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As you can see I have fit all my macros in for the day and I have room for some desert, snacks, a little bit of guilty pleasures ie. Jack in the Box, bacon and you can play around with your proteins and vegetables.  I love cucumber kim chee and Japanese ocean salad.  Sesame Oil with some seaweed and chili flake is always good.  Sashimi, smoked salmon, fat free cottage cheese, eggs and bacon and spam musubis are some of my favorites to also incorporate.  Don’t starve yourself.  Eat and enjoy.

xoxo

I do meal plans for only $99 and I can incorporate your favorite food items.

 

Eat Healthy YEAR ROUND


The key to staying in shape isn’t starving yourself for 4 weeks before a competition or photo shoot.  It’s making the healthy choices and switching to healthy habits.  You think eating good is eating chicken and tilapia and brocoli everyday.  You can eat those things if you prepare it right, and it doesn’t have to be miserable dieting.  For example, I like to saute garlic in olive oil with lemon then toss fresh rosemary with my chicken breast and broccoli.  All of a sudden my mundane and blase’ meal became a little more flavorful.  You could even throw some whole wheat pasta in it to make it a full meal.  A small portion of fresh parmesan tops it off.  Be careful with dairy products and cheese.  Some can be high in fat.  But I switch to skim milk, greek yoghurts, low fat cheeses like ricotta and mozzarella, and frozen yoghurt icecreams. Also run down to Fresh and Easy or Whole Foods and look for whole wheat, oat and/or brown rice flour.  Experiment cooking with these instead of regular flours.  I tried making chicken with whole wheat flour instead  ofr frying it, baked it.

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in this case… chicken sausage from Whole Foods

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Coconut Milk Ice Cream

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Whole Wheat Pecan Banana Pancakes with Sugar Free syrup.

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Whole Wheat Penne Caprese

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Brown Rice Fried Rice (with coconut oil) (:

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Greek Yoghurt with Berries

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Grilled Chicken Breast with Fresh Mango Salsa

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Fish Tacos with Whole Wheat Wrap

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Shabu Shabu

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TUrkey Meatloaf with Sweet Potato Mash

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Quinoa and Fetta Stuffed Peppers

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Brown Rice Sushi

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Green Tea (Cha) Soba

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Shiritaki (carb free calorie free) pestoImage

I just discovered Muscle Egg egg whites!

zero fat zero sugar low in calories

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Jazz up your oatmeal!

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Life is too short to eat egg white omelets with spinach and feta.

If this is boring at some turkey sausage, salsa and add a whole wheat wrap.

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Miso Garlic Ginger Tofu

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Fresh Soup.  You can put any beans, veggies or meat that you like and season it to your liking.  I like bouillabaisse, esp. if you have a lot of leftovers you need to cook. Just throw it in before it goes bad.  Fish makes a wonderful stock.

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Egg White Casserole

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I hated lentils growing up because my mom cooked it all the freakin time, but now I see how you can take a simply bland food and spice it up with fresh peppers and spices or change the flavors up with a classic American flavor with herb and mustard with salmon.

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I’ve been spicing up eggs and turkey burgers with fresh chopped jalapenos.

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TUrkey bacon wrapped asparagus

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Okinawan sweet potato mash with coconut

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Coconut Milk Tapioca with Chia Seeds

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Tendon?

I order it at Raku in Las Vegas.  It’s $1.50 for a piece of Yakitori.  They cook it for 12+ hours until it becomes a gelatinous piece of “mochi like” blubber, similar to the gelatin in osso bucco.  High in protein (38 grams) and virtually FAT FREE.  Don’t be fast to judge it like I was, after I tried it, it was amazing with a teriyaki glaze and became my favorite menu item.

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Ceviche

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Banana Nut Protein Bread

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Italian chicken or turkey meatballs

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Vietnamese Lemon Beef Salad

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Low Carb Lobster Boats (use low fat mayo)

anytime you want to replace a bun like on a burger for example, use a lettuce leaf.

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I also love to cook with fresh herbs from my garden.  It’s cheaper to buy $1.99 herb plants at home depot than it is to buy dried herbs (or fresh herbs at that matter) at the grocery store.  I always cook with himalayan pink salt and I found  cracked smoked black pepper I really enjoy from Whole Foods.

Experiment in the kitchen.

Did this make you hungry?

xoxo

My Work Out: Workout 1: Back and Shoulders


I am sharing my routines with you all.  I peaked at my heaviest weight at 137 a few weeks ago.  I lost 7 lbs in just a week.  I got sick again and was bed ridden for 6 days, and jumped back up to 135.  I have been eating cake and pie and icecream while on the couch.  My goal is to reach 113 again by the end of February.

This is the tone I desire.  Of course, she has a horrible augmentation.  But I don’t wish to be too ripped like a veiny bodybuilder.  That is the perfect amount of muscle definition that I wish to have.  It still looks feminine.

So… here is my work out today.

I started with cardio: 30 minutes of interval elipticals.

then I did 15 minutes of bicycles.  Intervals are getting easy, so I tried the “performance” preset.  It was way to hard, I could barely push the pedals, so I went back to intervals.  Usually I do a whole 30 minutes, but I had to use the bathroom really bad, so I quit at 15.

I did some Bikram Yoga stretches to begin.

Rows & Lat Pull Downs Circuit. (no stopping)
20 reps @ 30 lbs
15 reps @ 40 lbs
12 reps @ 50 lbs
10 reps @60 lbs
8 reps @ 70 lbs, immediate burn out at  20 lbs

Warm up shoulders, 5 lbs freeweights: 2 sets burn out: front raises, side raises, butterflies, shoulder press, and I dont know what they’re called, but you hang with your arm dead and move in circles. 

Shoulder Press Machine.
20 at 10 lbs
15 at 20 lbs
12 at 30 lbs
10 at 40 lbs, immediate burn out at 10 lbs.

Free Weight: 30 lbs bar
widPick up bar, standing back row + clean and double press.
3 sets of 12
if you want to make it harder, go down and do 2 push ups after.

Fly Rear Delt Machine:
20 reps at 10 lbs
15 reps at 20 lbs
10 reps at 30 lbs
6 reps at 40 lbs, immediate burn out at 10 lbs.

Wide Grip Pull Downs on Knees (no bench)
20 reps at 20 lbs
15 reps at 30 lbs
12 reps at 40 lbs
10 reps at 50 lbs
8 reps at 60 lbs, immediate burn out at 30 lbs.

Push Ups
3 sets of 15
Stretch in Between

Pull Ups
3 sets of 10
I got tired and forgot, I should have done these the first exercise of my work out to warm up.

Crunches: Center and Obliques, + Planks
3 sets of 50
Center 50
Obliques 50 (lifting knees and alternative)
Followed by planks.

Butt Lifts
3 sets of 10

Cool Down with More Yoga Poses.