Bikini competitor chocolate pumpkin breakfast bake

Alright fellow competitors and friends looking for a quick and easy macro friendly breakfast bake, here you go! As my competition approaches my macros decrease and I need to be very strategic with each meal. If I don’t balance my macros between 5 meals I run out at about 2pm and that creates a hangry monster (just ask my kids).

I normally make protein muffins but last night I didn’t feel like creating a recipe in myfitnesspal or cleaning the damn muffin tins so I made a breakfast bake that spits evenly into 4 servings.

Here is what you need:

  • Round baking dish
  • 1 cup muscleegg in Chocolate Carmel (you can use liquid egg whites but I can’t guarantee it will taste as good)
  • 3 scoops GNC Amplified chocolate Whey
  • 1 can pure pumpkin
  • 1 cup rolled oats
  • 1 tbsp cocoa
  • Stevia to taste
  • 1 tsp backing soda

Macros: I used myfitnesspal to enter the ingredients and put 1/4 as serving. 25g protein, 25g carbs and less than 2 g fat!!

Mix all ingredients together, pour in baking dish coated with non-stick cooking spray, bake at 350 until done in middle. (About 40 min)

https://www.facebook.com/Seemomlift/videos/1249617631815261/

Sometimes things don’t go as planned

So I am less than eight weeks out from my next competition and I am not feeling ready at all. I went into this prep with confidence and excitement and after four weeks of dieting I am not seeing the results I had expected. The scale hasn’t really moved at all and I’ve only lost a few inches. I’ve compared my eight week out photos this year to the ones I took last year and I am noticeably larger. I know that I put on muscle this past 12 months but I’m still not as lean as I feel I need to be eight weeks out from the show. The first time I ever prepped for a physique competition was over two years ago, and to be honest, the weight-loss part seemed almost too easy. I followed the macro plan, executed my workouts and the pounds seemed to shed off. They actually came off so quickly that my trainer had me do a show earlier then we originally planned for. My second show was a 12 week prep, it went smoothly, I took first in my class and felt amazing on stage. For my third and fourth shows I switched to a different trainer to learn another approach and experience a new challenge and came in even leaner yet. We cut my carbs a lot sooner than previous preps and added more cardio, which brought my lower body to the leanest it has ever been and gave me a more balanced look. My plan for this show was to take all that I’ve learned from the last four shows and formulate a perfect plan for me. The problem is, I have grown older, my body has adjusted to this lifestyle and things just simply don’t always go as planned. There was about 24 hours where I contemplated calling it quits. I realized that this was not something I was willing to do because when I set off to accomplish a goal, and go public about that goal, I am the last person to back down. I also want to set an example for my children and show them even when things don’t go as planned you never quit, you adjust the plan, but never the goal. Quitting is not an option.

For those of you interested in what my plan consist of I am lifting weights six days a week, doing 45 minutes of steady state cardio five days per week on either a stairmaster or incline treadmill at 8.0 or higher, eating 120 g of protein, 34 g of fat and now carb cycling between 125g carbs, 100 carbs and 75 carbs on my rest day. My total calories started around 1600 but currently are below 1300. This is my fifth competition prep and all five have been different. Do not read my macros and set yours to be the same. Everyone’s body is different, everyone’s metabolism is different and no two competitors should follow the exact same plan.

Another thing I did this competition prep that is probably made me dislike my progress pics more is that I have put on a competition suit for my progress pics ever since day one. These swimsuits are extremely small and should never be worn in public unless you are doing a bodybuilding show with a crazy orange spray tan and huge spotlight. I normally wear my normal bikini all the way till about four weeks out and then I am brave enough to put on the itsy-bitsy sparkly bikini. To have true progress pics I decided to wear it from day one and obviously I do not look good in it. For modesty’s sake, and the fact that I have three kids, I will only show my front pose and keep the back pose to myself. I do not consider myself overweight at all and I am not posting this so that people can tell me I look good. I am simply sharing my progress pic to be out in the open about competition prep. I hope to be about 10 pounds lighter when I walk on stage and obviously way more defined. I have 7 1/2 weeks to go and there is no holding back.

https://www.facebook.com/Seemomlift/videos/1248359161941108/

Diary of a Bikini Competitor

For those of you that follow me on Facebook at See Mom Lift  you are more than aware that I recently competed in two NPC competitions.  The first was the Great Lakes Iron Man in Flint MI on September 24th and the second was the Central States Championships on October 8th.  I am now officially in my off season and do not plan to compete again until the spring of 2017.

Now that it has been a couple weeks since my final show, and all of the stress of competing and starting a new job the Monday after my show has worn off, I thought it was a good time to blog a bit and catch everyone up.

Let’s first talk about the prep.  How long does it take to get “stage ready”?  I get asked this a lot and my total prep is approximately 12 weeks.  I lost a total of 10 lbs in this time and maintained my muscle mass.  If you have a large amount of weight to lose and you are not already weightlifting regularly then 12 weeks really would not be enough.  This was not a weight loss competition, it was a fitness competition. Skinny girls don’t place well.  (They don’t look that good either)

On that note, let’s talk about the workouts.  Many people assume I spend hours in the gym each day to achieve the lean physique when actually most of my time is spent in the kitchen prepping my meals.  The workouts consisted of weight training 5 days per week and cardio 5 days per week.  Total time in the gym ranged from 1- 1.5 hours with cardio included.  The weight training was not small 3 lb dumbbells that most of us have on our bedroom floor or cheap resistance bands.  I used barbells and squat racks.  I trained legs 2-3 times per week and squat more than my body weight.  Sorry ladies, if you want a tight ass you are going to have to squat.

The nutrition is the most difficult part and the most important.  This is where most people fail.  I cut out all processed foods, protein bars, etc and at whole, natural foods.  My main sources of protein were chicken, white fish, turkey and whey protein powder.  My complex carbs consisted of oatmeal, plain rice cakes, brown rice and sweet potatoes.  I took fish oil to get in my fat and at green veggies with 5 of my 6 meals each day.  Spinach was on my plate for almost every meal.  The last four weeks I cut out all fruit, tomatoes, corn and carrots.  This was to eliminate sugar from my diet and shred the last bit of fat from the back of my legs.

A typically day was 5- 6 meals and looked like this (insert coffee between each meal):

Meal 1: Plain Oatmeal with 4 egg whites sweetened with stevia and cinnamon

Meal 2: 4 oz grilled chicken, 1 cup broccoli and 125g sweet potato

Meal 3: 4 oz grilled chicken, 1 cup broccoli and 125g sweet potato

Meal 4: 4 oz ground turkey over 2 cups mixed greens

Meal 5: 4 oz ground turkey, 1 cup asparagus over mixed greens

Meal 6: 1 scoop casien protein powder, 1 tbsp powdered peanut butter, stevia, cinnamon, mixed with water until dough like consistency.

I seasoned my meat and veggies with onion powder, garlic powder, pepper and a lot of Mrs. Dash.  I used Sea Salt until the last week of prep.  I used balsamic vinegar as my dressing and avoided oils and fats.  No dairy, no bread, no variety. (yes, it sucks.  If it were easy we all would be fit and healthy and not overweight).

Overall I was very happy with the total package I brought to the stage.  I have competed 4 times now and my goal is to simple improve on the girl I was in the previous show.  My upper body tends to get shredded before my lower body and I the feedback I received from my very first show was to lean out my lower body to match my upper body.  I have slowly been working on balancing my overall physique.  I received great feedback from the judges this time around and will be working on building up some more muscle this off season and hopefully bring my best package ever in the spring.  I placed very well in both shows and have qualified for nationals if I choose to compete at that level.  My overall goal is to win a 1st overall.  I don’t think I will stop until that is achieved.

Here are some photos from the shows.  Most of the comparison and judging occurs during the day show called pre-judging.  The awards are given at night.  Thank you to stagetimephoto.com for the great photos!  If you want to follow any of the Michigan competitions go to http://michigannpcnews.com/.   If you need competition prep help or want to attend a posing workshop check out Elite Fit Center.   Don’t forget to follow me on Instagram and Facebook as See Mom Lift.

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This line-up is Open Class B (all ages and levels). I placed 3rd in this class and qualified for nationals. 

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Open Class B back pose.  I placed 3rd in this class. 

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This is the Master’s Division (35 and up) and I placed 1st

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Master’s Division Back Pose at pre-judging.  I placed 1st. 

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This is from the second show in October. 

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This is the Master’s Division (35 and over) and it was a tough competition.  So many strong, beautiful and confident women on stage.  I made tons of new friends. 

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Master’s Division pre-judging.  I placed 2nd in this division.  

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Open class B.  I was absolutely thrilled to be in the top 5 with these young beautiful ladies.  I placed 5th in this class. 

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Top 5 from Open (all ages and levels) class B

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Master’s Top 5, I placed 2nd. 

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Open Class B top 5, I placed 5th. 

Six weeks down and six more to go!

So it’s official, I am six weeks out from my NPC Bikini competition.  This prep hasn’t exactly been as easy as some of the other ones. I switched trainers and my diet is much more restrictive with less flexibility.  I eat 5 to 6 meals per day depending on how early I wake up. For the first five weeks each meal consisted of 25 g of carbs, 25 g of protein and very low fat. Approved carbs are such things as oatmeal, sweet potatoes, plain rice cakes and brown rice. My protein sources are lean and I pretty much eat mostly chicken and egg whites. I eat green vegetables with almost every meal and my go to veggies are  broccoli or spinach.  When I’m craving chips or a snack I eat cut up bell peppers dipped in salsa. I eat  an insane amount of raw veggies when we are at parties or potlucks just to keep me satisfied. This has caused an uncomfortable amount of bloating and gas. My kids don’t even want to be in the same room as me after I eat. Last night on our walk home I looked six months pregnant and it was all gas. I’ve tried beano, Gas ex, digestive enzymes and probiotics. I can either go hungry because I’m out of food or eat some more veggies and deal with my pregnant belly.  Because I’m not supposed to snack between meals I have an abundant supply of chewing gum in my purse and drink an excessive amount of coffee. I need to replace every 8 ounces of coffee with an additional 8 ounces of water on top of the gallon I’m already drinking each day so I pee every 20 minutes. This makes traveling in a car with me difficult or even going to the grocery store. So not only am I bloated like I’m pregnant, I also pee constantly like a pregnant lady. I get hangry after about 7 PM and everyone in the house just stays away from me.  I’m either yelling or farting.

This past week has been extremely difficult because I am now carb cycling and I’m having a hard time keeping track of how many meals I get carbs in, etc.  My weight hasn’t really moved in two weeks and that is getting frustrating. I was consistently losing 2 pounds a week and this past two weeks I’ve lost only 1 pound.  Competition prep is really a mental mindfuck.  If you’re not strong mentally this is not the thing for you. Food becomes an obsession and skipping the workout is not an option.

Although everything I’m saying sounds kind of negative, the overall experience is pretty wonderful. You push yourself to extremes you never knew you could.   I also feel amazing physically. I don’t have any junk in my body besides the bloating and I wake up with tons of energy. My skin is great, my nails are growing, my hair is growing and I just feel amazing. Looking in the mirror and seeing a six pack after having three kids and being 35 feels pretty damn good too. My boys all know what a glute is and complement me on how big mine are getting.  This mamas got back!

So with all of that said, below are some of my progress photos and food pictures. I’m overall happy with the changes I’m seeing but would like to be a little bit leaner in the lower body.  Cardio absolutely sucks and I swear while I do it every single time.

So I raise my glass of BCAAs and cheers to another 6 weeks!

Today I decided to use the marker board in kitchen to track my carbs each day.  My weight loss plateau is pissing me off. 

My low carb lunch consisted of cold grilled chicken topped with spicy guac and fresh green beans from my garden. (This meal gave me gas) 

I am happy with the size decrease in my waist and thighs.  My face looks a bit thinner also.  I typically lose it from by cheeks first.  Oh, and my boobs.  They go bye, bye really quick. 

My son kept snapping photos after I was done posing.  This is me relaxed and real.  No sucking in, twisting, etc. 


I have to bring my own food everywhere I go so I always have a cooler packed and ready.  This was two chicken salads I made for a day volunteering at my son’s senior class retreat.  

I took my youngest out to breakfast for his 10th birthday.  He ordered some fluffy pancakes and I asked for a western omelet with egg whites and no cheese. I also asked that the make it without butter and had a side of plain oatmeal as my carb.  

My go to breakfast is egg white veggie scramble (because I cannot make omelets), plain rice cakes and some organic salsa.  

I make my egg white scramble in bulk so it lasts a few days.  One this day I switched things up by having steal cut oats instead of plain rice cakes.  Yeah, I know, crazy! 

Pumpkin Protein Pancakes – Bikini Competitor Approved!

As my competition approaches I have to start cutting out a lot of foods from my diet which includes dairy, Greek yogurt and bananas (just to name a few). Most of my protein pancake recipes call for smashed banana or plain Greek Yogurt.  I had the choice to give up my favorite breakfast for 10 weeks or get creative in the kitchen; I chose to get creative.  I substituted pure pumpkin for the smashed banana and added some pumpkin pie spice and cinnamon to give them a new twist.  These are amazing and meet my morning macro needs.  Top them with some Walden Farms chocolate syrup and you are all set for your day!

What you need:

  • 1 Cup Kodiak Cakes Pancake Mix
  • 2 scoops vanilla whey protein
  • 1-2 tsp cinnamon
  • 1 tsp pumpkin pie spice
  • 6-8 packets of Stevia
  • 1 cup all natural canned pumpkin
  • 1 cup liquid egg whites or 5 egg whites
  • 1 – 1 1/2 cups water

Directions:

  1. Mix all dry ingredients well
  2. Add wet ingredients and mix well (batter may be too thick so add additional water until you get to the desired consistency)
  3. Pour on pre-heated griddle (~1/4 cup per pancake)

Nutrition Facts per Pancake (makes 16 pancakes):

53 Calories, 6.4g Carbs, 6.6 g Protein and .5 g Fat

I eat 4 pancakes at a time to equal: 213 Calories, 26 g Carbs, 27 g Protein and 4 g Fat

And so it begins

It’s official, I am preparing  for my third bikini competition. Monday was the official start day  and I’m not going lie, I was kind of dreading it.  We had a great 4th of July weekend on our new boat and I enjoyed the freedom of snacking and having a cocktail.  I laid awake Sunday night thinking about all the things I had to give up.  No more eating out with the family, no more red wine with dinner, no more cocktails on the river, no more snacks in between meals, no more variety, and the list goes on.  I’m working with a new trainer for this show and the nutrition plan is a lot less flexible.  I made this decision because I wanted to take my body to the next level and see how far I can go on stage. I was very excited to get started initially but as Monday got closer I kind of started feeling a heavy weight on my chest.  I only focused on all the things I couldn’t have.

Well, Monday came and Monday went.  I successfully killed my workout and stuck to my nutrition plan. Tuesday came and went. I exceeded my calorie intake by about 200 but my macros weren’t too far off so overall I’ll call it a win.  I also killed a double workout. Wednesday morning came and I jumped up out of bed at 3:53 AM before my 4:10 AM alarm. I had energy and I was excited it to start my day with a 5 AM workout. At the gym I killed legs with a friend and they did an hour of spin. I was filled with energy and powered through the whole class dripping in sweat.

It only took three days for me to remember why I do this over and over. Removing all the crap from my diet and structuring the timing of my food around my workouts does wonderful things to me both physically and mentally.  I have already noticed changes in my body on the outside but more importantly on the inside. My arms are more defined, my stomach is flatter, I have more energy, I am sleeping much better and not waking during the night, my digestion is more regular, and the list goes on.

My perspective has done 180 degree switch since Sunday. Instead of focusing on everything I have to give up I am start looking at all the things I have to gain. I’ve gained more energy, better sleep, leaner body, and more confidence. I am finishing date three of my 12 week plan and I am so excited to see what is to come.  I close my eyes at night feeling strong and accomplished and I do not lay in bed worrying about things I have to lose. I look forward to each day in the new things I have to gain. I set a goal and I have every intention of completing it.

This is me in the off season.  I continue to workout regularly just like competition prep but my diet is not as restrictive. I am 10-15lbs over stage weight.  My current weight is 148 and I am 5’6″.  

Chocolate Blueberry Mug Cake

Some days I just want to have my cake and eat it to.  Today was that day.  I woke up and decided I wanted to eat cake for breakfast.  Why not, it is FRIDAY!  I am 15 weeks out from my 3rd NPC Bikini competition and starting to dial in my nutrition.  Basically, I can’t eat real cake anymore so I improvised.  I did some research online and found a few protein mug cake recipes.  I have saved many of them on Pinterest, but to be honest, I never really made one.  I thought it was too good to be true.  A healthy cake that takes only a few minutes to make? Yeah, that probably can’t taste very good.   Well, I was wrong, way wrong (just don’t tell my husband I admitted to being wrong).

So here is what you need to enjoy some cake on this beautiful June morning!

Ingredients:

  • 1 scoop chocolate Shakeology
  • 1/4 teaspoon baking powder
  • dash of salt
  • 2 packets of stevia
  • 1 egg
  • 2-3 tbsp of unsweetened almond or cashew milk
  • 1/4 cup blueberries (optional)


Instructions:

  1. Mix shakeology, baking powder, salt and stevia in coffee mug.
  2. Add egg and mix well (it now tastes like thick brownie batter).
  3. Add milk and mix well.
  4. Dump blueberries into mixer and press to bottom.
  5. Microwave for 90 seconds

Hot and fresh out of microwave


ENJOY!

Nutrition Facts:

1 whole cake is only 255 Calories, 7g fat, 22g carbs, and 23g protein!