10.17.2016

Week 10 - Flexible Dieting

Last week I mentioned to Ashley that I went off plan because I had untracked bites here and there, so she took that as I wasn't staying as full and adjusted the composition of my macros but kept total calories pretty much same.

Keep in mind that I like repetition, so I eat this Sunday - Friday (Saturday is my chill/don't worry about macros, but also don't be gluttonous day).

Let's break it down:

Meal 1: (aka 1st breakfast around 6a) I just mix water in my protein. I measure it by the gram so I can +/- to hit my protein for the day. I had extra carbs, and I love cereal, so I was able to make that work this week!

Meal 2: (2nd breakfast/morning snack around 9/10a) mix it all together and eat it up!

Meal 3: (Lunch) You can find the Slow Cooker Broccoli Beef recipe here. I subbed in chicken this week to switch it up. I added enough chicken for it to cover 6 meals. You can portion it out and freeze to keep it fresh for the end of the week.

Meal 4: (Snack around 3:30/4p) crunch up the Oreo's and mix in the yogurt - delish!

Meal 5: (Dinner 8:30p is usually when I get home from the gym) See previous post for cooking instructions.

Meal 6: (Post work out around 8p)  protein shake mixed with water

How I'm Sweating:

Mon: 45min weights (legs) + RPM
Tues: BodyJam practice
Wed: 45min weights (legs) + RPM
Thursday: BodyJam + 45min weights (upper body)
Friday: BodyJam practice
Saturday: 4mile run
Sunday: 2 x RPM

Note: it's Walktober at work and my team has committed to one hour of activity every day, hence the no days off trend.


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10.10.2016

Week 9: Flexible Dieting

After 3 weeks losing lbs and inches with the same macros I finally held steady. So this week we dropped the numbers a bit.

Here's how I'm meeting my macros this week:


Keep in mind that I like repetition, so I eat this Sunday - Friday (Saturday is my chill/don't worry about macros, but also don't be gluttonous day).

Let's break it down:

Meal 1: (aka 1st breakfast) I just mix water in my protein. I measure it by the gram so I can +/- to hit my protein for the day. I had extra carbs, and I love cereal, so I was able to make that work this week!

Meal 2: (2nd breakfast/morning snack) mix it all together and eat it up!

Meal 3: (Lunch) You can find the Slow Cooker Broccoli Beef recipe here. I always adjust the amount of meat or broccoli based on what I need to hit my numbers, but keep the other ingredients the same. I typically do about 1.5lbs skirt steak and split into 6 meals. It reheats really well and has loads of juice in it so adding rice is really delish! Also - I add the amount of rice (or don't add) based on how many carbs I have left to hit. This one is legit!

Meal 4: I had extra fats, so I'm mixing Oreos in my yogurt this week!

Meal 5: once I cook the zucchini and chicken, I heat the oil, add a little garlic and red pepper, then toss it all together, squeeze 1/2 or 1/4 a lemon on it, sprinkle parmesan, and eat! Technically this is a recipe from Curves (I worked there in college), but subbed zuccini for pasta and it's delish! Really great when you need something carb friendly, or your intestines just aren't fond or breaking down pasta.

Meal 6: technically this is post-workout protein shake.

How I'm Sweating:

Mon: 45min weights (legs) + RPM
Tues: BodyJam practice
Wed: 45min weights (legs) + RPM
Thursday: BodyJam
Friday: 30min walking + 30min weights (upperbody)
Saturday: 4mile run
Sunday: 2 x RPM

Note: it's Walktober at work and my team has committed to one hour of activity every day, hence the no days off trend.

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10.01.2016

Week 8 - Flexible Dieting

In addition to my last post, I thought I would share a real look at my week.

Let's start with the food:
Saturday morning is when I sit down and start plugging into MyFitnessPal to see what will fit my macros. If I'm not sure what I want, then I'll hit up pinterest for ideas, create the recipe in MyFitnessPal, and mess with the portions of ingredients until it matches what I need (usually I just add more meat to whatever the recipe is).

This is what I'm eating this week M-F:








Sometimes I'll make adjustments to my Friday plan in order to fit in some chipotle so it feels like a mini date night without wrecking my macros - and boyfriend loves Chipotle.

Saturday will be similar, but I'll swap my lunch and dinner and then we will go out for Mexican for my "cheat" meal!

Sunday I'll be back to that macro life and prepping food for the week.

Sweat:

Sunday: 2 RPM classes
Monday: 45min weights (legs) + 45min RPM
Tuesday: 45min weights (shoulders & tris) + 20min walking
Wednesday: 45 min weights (back & bis) + 45min RPM + 30min BodyJam Practice
Thursday: BodyJam
Friday: 45min weights (legs) + 20min walking

Other helpful posts:

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How To Calculate Macros aka Flexible Dieting

**Disclaimer: There are obviously tons of ways to meet your goals, this is just what works for me. I'm not certified in anything - I'm just a regular girl making it work for me.**

In a followup to how I make macros work for me, I thought sharing how to calculate could be helpful!

It's one thing to track your meals in MyFitnessPal, but it's another to calculate macros specific to you and eat to that.

As previously mentioned, I have Ashley Norman calculate mine for me on a weekly basis ($25/month) because I like checking in and chatting about all things fitness/macros with her, but calculating macros is so simple you can do it yourself!

One of my favorite resources is this book by Krissy Mae Cagney. It gives you a full explanation of what macros are, how to calculate them for you, and how to adjust for your goals (maintenance, cutting, gaining, carb cycling), and so much more! Seriously, 164 pages of awesome!

But maybe you don't want to get out pen and paper and calculate it yourself? Then you can always use one of the many macro calculators on the intranet. This one is my fave!

I always read that once you get a hang of it you'll be able to eyeball your portions. That may be true for most, but not for me. These eye of mine are liars. So I do weigh everything (it's not as tedious as it sounds).  I use this one because it can measure by ounce or gram.

And that's it! Just pull up MyFitness pal, adjust the goals to match your newly calculated macros, and start meal planning!

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9.24.2016

Let's Talk Macros

Since I turned 30 it really lit a fire for me to slim down and get this excess marshmallow fluff I've collected these last few years finally off my body!

My plan: more consistent with lifting and calculate and track my macros

Can I calculate these myself? Yes, I have done some research, I understand the equations and ratios, and math is my BFF.

BUT, I do chose to pay someone to do this for me. I really enjoy sending my weekly updates to Ashley and talking about how everything is going, what my current goals are, etc, and just just having a great support system.

Not everyone gets it. And a lot of people probably think it's crazy when I'm on MyFitnessPal plugging in recipes, putting the puzzle pieces together for my daily meals, and measuring out to the gram (or ounce) on my food scale. BUT I like it. I find this to be really easy because I'm never hungry (hunger and cravings are not the same thing) and I like to eat the same thing almost every day.

And you know what? My meals look normal!

Let's take a look at last week:
Breakfast1: MusclePharm protein shake (literally powder and water)
breakfast 2: breakfst burrito (bacon and egg) and frozen grapes
Lunch: crock pot beef and broccoli with rice
Snack: greek yogurt with cap'n crunch and spark to drink
Post Workout: MusclePharm protein shake (literally powder and water)
Dinner: garlic, lemon, & red pepper chicken and zuccini

And that breaks down into: 1627 calories // 145 carbs // 43 fats // 165 protein

Other foods I've been swapping (or eating for a month straight because that's just who I am):
-cottage cheese + grapes + pineapple for breakfast
-burger bowls (not a salad, just basically a burger and the fixings chopped up without the bun) + sweet potato fries
-taco bowl (literally meat (chicken or ground beef), ranch style beans, and a little cheese)
-tacos (ground beef/chicken, cheese, dab of sour cream, mango pico)
- greek yogurt (oikos triple zero vanilla is where it's at!) with something mixed in (fruity pebbles, cap'n crunch or Oreo's are my fave pics)

There are days when I'm not 100% on, but I try to keep my grams within 5 under/over and to stay within the calorie range in those cases.

What's that? Boyfriend wants to go to Stoked for tacos that night? Perf! I'll just cut out the rice from lunch so I can have two street tacos and not go over on carbs!

Oh shizz! It was a last min decision? Then I'll only eat the inside of the street taco. (and really? Their skirt steak is so delicious I would legit eat it for every meal by itself it that wasn't crazy!)

(we obviously have a taco obsession over here)

Do I hit my macros everyday? No. I always take off one day - usually a Saturday and just kind of eat without worrying about it. I try to get close to my protein but I don't really worry about carbs/fats.

This doesn't mean to go crazy and eat literally every single thing that you love but doesn't always fit into your macros! Today I had cap'n crunch and a protein shake for breakfast. Will go for tacos at lunch and get the queso taco in addition to the street ones because fats don't even matter to me today! I might still eat my yogurt and whatever I feel like mixing in for a mid afternoon snack. Maybe have beef and broccoli for dinner because I still have one serving left. Then I'm going to my friends for snacks and games. I'm making muddy buddies - I will eat it. I will probably have another protein shake at some point because I'm missing some protein grams and I need to feed my muscles. I probably won't workout because I worked out every day this week and will be doing RPM in the morning.

And every now and then I'll have an untracked meal if something comes up (because that's life) - but I try to be reasonable and not double fist bread sticks or anything.

My weight doesn't really move for a week? Let's adjust the carbs and fats down a bit! Body didn't respond? She'll up my protein! This is why I track with Ashley - she does all of the thinking for me...at least for the numbers, then it's up to me on how I hit them.

My workouts: I'm a fitness instructor by night, so I will always get in at least 4 RPM (spin) classes and 1 BodyJam class. Most weeks I also get in 3-4 weight lifting sessions (typically about 45ish min each). Some weeks I'll have time to get in some stairmill or a little bit of running. But that really depends on if my numbers didn't move the week before or how my body is feeling.

Suppliments: All I take is a pre-natal vitamin in the morning (not pregnant, they are just delish little gummy candies and it helps me to remember my birth control every day),  a probiotic, Spark (if you consider that a sup, I just consider it low carb deliciousness!), and protein powder (because I have trouble hitting my high protein needs without it. I'm currently drinking the MusclePharm Whey Combat powder, and will be finally trying my ideal lean one soon!)

Progress: I just finished my 7th week or tracking and I'm down 7 lbs and about 8 overall inches (I measure waste, hips, thigh, and arm).

To summarize: If something isn't working, then change it! Not everyone is the same, so you have to find what works for you! Also - be honest with yourself on if you are giving it 100%



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