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)

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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.

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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″.  

Quick and Easy Egg Muffin Cups

I love eggs but find it hard to find time to make them in the morning during the work week.  I eat a lot of oatmeal muffin cups but wanted something a little more savory. This weekend while food prepping for my 22 Minute Hard Corps challenge, I tried out a new way to cook my eggs and loved the results.  To make things a lot easier, I buy my peppers and onions pre-cut in the freezer section or fresh food section.

Here is what you need:

  • Diced peppers, onions and some fresh baby spinach
  • Cooking spray
  • 12 whole eggs
  • Seasonings of your choice (Mrs. Dash, Salt, Pepper, Red Pepper Flakes, Garlic Powder, etc.)
  • Muffin Tin

Instructions:

  1. Heat skillet over medium-high heat.
  2. Spray generously with non-stick cooking spray and add veggies (no spinach) IMG_6768[1]
  3. Sauté veggies until cooked and add fresh spinach
  4. Continue sautéing until spinach is wilted and cookedIMG_6770[1].JPG
  5. Spray 12 muffin tins with non-stick cooking spray
  6. Evenly spoon vegetable mixture into each muffin cupIMG_6771[1].JPG
  7. Add one egg to each cupIMG_6772[1].JPG
  8. Bake at 350 degrees Fahrenheit for approximately 20 minutes or until egg is cookedIMG_6775[1].JPG

Enjoy with whole grain sprouted toast or corn tortillas!IMG_6778[1].JPG

If you are following the 22 Minute Hard Corps or 21 Day Fix this would equal 1 Red, 1 Green and 1 Yellow.  Serve with the cheese and add one blue.

 

 

Apple Cinnamon Protein Waffles

While cleaning out my cupboards I discovered a waffle maker hiding in the back.  I have not used it in years so I thought, why not?  Instead of making my traditional protein pancakes I whipped up a large batch of protein waffles and ate them all week post-workout.

What you will need:

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Ingredients for Protein Waffles

 

  • 2 cups Kodiak Cakes power pancake mix (from Costco)
  • 1 scoop of whey protein powder (I used Dymatize Iso-100 in Cinnabun)
  • 1 tsp ground cinnamon
  • 3 tsp stevia
  • 5 egg whites
  • 8 oz. unsweetened natural applesauce
  • 1 tsp vanilla extract
  • 1/2 tsp almond extract
  • 1 cup vanilla unsweetened cashew milk

Instructions:

  1. Mix all dry ingredients together
  2. Add wet ingredients and mix well
  3. Pour into pre-heated waffle iron and cook until done (It took me a few attempts to get it right) Makes 18 waffles on Belgium waffle maker
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Try not to make a mess!

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Nutrition Facts (per waffle):

63 Cals, 9g Carbs, 6g Protein, 1g Fat

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Bikini Competitor Chocolate Chip Pumpkin Protein Cookies

Today I was craving cookies. I didn’t want a salad or grilled chicken and broccoli.  I just really wanted cookies.  Not super sweet and processed store bought cookies that make you feel like junk afterwards, but heathy, nutritious soft cookies filled with protein, vitamin A and dark chocolate.  I decided to get creative in my kitchen and was pleasantly surprised with my results.  Actually, I liked them so much that I ended up eating enough to count as my dinner and skipped my usual salad and grilled lean protein. Oops, that is what happens when you make a batch of 24 bite size cookies and you don’t put them away quickly enough (out of sight, out of mind).   Oh, and here is my disclaimer for those of you who like the “real” cookies made with processed shit, butter and lots of sugar, these might be a little too healthy for you.  You might even think they are disgusting.  But for you clean eating health nuts out there looking to stay lean, try this recipe.

Nutrition Facts: (per cookie, recipe makes 24)

43 Calories, 6g Carbs, 4g Protein, 1g Fat

Ingredients:

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  • 1 cup rolled oats
  • 1 scoop cinnamon or vanilla protein powder (I used Dymatize ISO-100 Cinnabun)
  • 6 teaspoons Zing natural baking sugar (mix of sugar and stevia) or 1 cup baking stevia
  • 1 scoop vanilla Casein protein (if you don’t have this add another scoop of whey)
  • 2 tbsp of coconut flour
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 30 g extra dark chocolate chips
  • 1 tsp pumpkin pie spice
  • 1 dash nutmeg
  • 2 tsp cinnamon
  • 1 tsp vanilla extract
  • 1/2 tsp almond extract (I started adding this to all my muffin and cookie recipes because it is so damn good)
  • 3 egg whites
  • 1 can natural pumpkin puree

Directions:

  • Preheat oven to 350 (use multi-rack convection bake if you have it)
  • Combine all dry ingredients and mix well
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  • Add remaining wet ingredients and mix well
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  • Scoop 1 tbsp size drop cookies onto baking sheet
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  • Bake at 350 for approximately 10 minutes
  • Cookies will be soft and gooey because of pumpkin

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Bikini Competitor Chocolate Protein Breakfast Muffins

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Looking for a tasty breakfast alternative to oatmeal and egg whites that you can prepare in bulk and eat on the go?  Well, then this quick and easy recipe is for you.  I typically workout early in the morning and then eat my post-workout meal/breakfast on my long drive to work.  These muffins are a quick and convenient way to eat a balanced breakfast that meets my macros while on the go.  They are moist, hearty and not to sweet.  If you are looking for a chocolate brownie or cookie alternative these are not for you.

What you will need:

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  • 226 grams of Low Fat Cottage Cheese
  • 2 tsp Pure Vanilla Extract
  • 4 oz Natural Applesauce (unsweetened)
  • 1 Cup Unsweetened Cashew or Almond Milk
  • 1 container of liquid egg whites (or 10 egg whites)
  • 2 tbsp cocoa powder
  • 1 cup baking stevia
  • 3 scoops chocolate Whey Protein Powder
  • 2 cups Oat Meal
  • 3 tbsp coconut flour
  • 2 tsp baking powder
  • 1 tsp baking soda

Instructions:

  • Blend cottage cheese, vanilla, applesauce and cashew milk in blender until smooth.
  • Pour into mixing bowl and whisk in eggs.  Whisk for ~ 50 strokes
  • Whisk in remaining ingredients in order listed and mix well
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  • Let sit 5-10 minutes to thicken
  • Evenly pour or scoop into 24 paper lined or sprayed muffin tins
  • Sprinkle with raw cacao nibs or slivered almonds (optional)
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  • Back at 350 for approximately 20 minutes or until middle is done.  I use multi rack convection bake at 350 degree Fahrenheit.

Nutrition Facts (per muffin):

62 Calories, 1g Fat, 7g Carbs, 6 g Protein (I usually eat 4 at a time)

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