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/

Low Carb Pre-Workout Shake

Today is my low carb day where I only eat complex carbs with one meal.  Well, I already ate that for breakfast and now I am off to the gym to build up my hamstrings.  I need an energy boost and some protein to feed my muscles.  Today I created a yummy low carb pre-workout shake that was worth sharing.

What you need:

  • 8 oz water or unsweetened almond or cashew milk ( I used water becasue I am out of milk)
  • 8 oz unsweetened cold brewed coffee (or left over cold coffee)
  • 3 tbsp powdered peanut butter
  • 1 tsp cinnamon
  • 1 scoop Whey Isolate Protein powder (I used snickerdoodle but you could use vanilla or chocoalte)
  • 1 cup baby spinach
  • 1-3 packets of stevia
  • 3-5 ice cubes

Add all ingredients to blender and mix well.  Enjoy!

 

Nutrition Facts: 

226 Calories, 35g Protein, 5g Fat and 11g Carbs

 

 

Less Than 3 Weeks Out and Things are Finally Coming Together 

So I have only 17 days until the first of my two fall competitions (but who’s counting).  I was feeling a little frustrated with the lack of weight loss and getting discouraged but today I finally saw the results I was looking for. My weight is still only down about 6 lbs from where I started but my body is much leaner. Today I put my competition suit on and practiced my posing. Posing is something I will practice daily from now until my show and is more important than people would think.  The judges are looking for the whole package and poor stage presentation will prevent you from placing in top 5. Although I practiced a lot last year my nerves took over my first show and my stage presence lacked confidence. I rocked my second show and felt like a whole new woman on that stage. This one is going to be even better. My new coach tweaked my front pose a little and I’m ready to present my best package yet.
Although things are coming together physically, don’t  be fooled by the title of this post. I still lose my shit a few times a day and don’t handle any stress well. My tank is running on empty and my % body fat is dropping below a healthy level for me. Basically my hormones are a little wacky and I’m acting f*cking nuts.  My kids just stay out of my way after 7pm when my energy drops and mood swings kick in. I finding it easier now that they are back in school and I can get my work done during the day. I’m typing this blog while sitting at my middle son’s football scrimmage.

My diet is the same as my last blog with lots of lean protein and greens. I’ve been satisfying my sweet tooth with decaf coffee and stevia after almost every meal. Cucumbers have been my saving grace. I eat a whole one seasoned with Mrs. Dash and garlic powder twice daily. This keeps me full and prevents over eating at meals. They also help a ton with regularity.

This is a typical meal on my lower carb days.  If I do add carbs it is tyipcally sweet potato or a plain rice cake.

Although there is less than a 10 lb difference in the scale I am pleased with the changes I can see

Here are my strippers shoes that are required for show day. Now you can see why I practice daily.

To stay full I eat most of my food over a huge bed of spinach.

Just another day in the kitchen prepping my greens and egg whites

 

Less than 4 Weeks and I’m Struggling

Okay, there are only 22 days (but who’s counting) until my competition and I am kind of losing my shit (well, only 3-6 times per day).  My weight is not flipping moving!  I HATE the scale and wish it would just go to hell.  I like the changes I am seeing in my body but the scale is f*cking with my head.  I am supposed to be losing 1.5-3lbs per week.  This stopped happening about 4 weeks ago.  My coach keeps cutting my carbs and I am cycling them.  THIS SUCKS!  I love, love, love carbs and lose my shit when I am not eating them. On top of cutting carbs even lower, we are cutting out most of the variety in my diet.  I like to think of myself as a bit of a creative wizard in the kitchen when it comes to making healthy ass food that tastes like unhealthy food (protein cookies, muffins, cauliflower not so fried rice, etc.). Well, no more of that either.  Same food meal after meal, over and over.  So basically, if you see me just go the other way.

Why the hell am I doing this you are asking by now? Well, because I want to push myself to limits I have never gone.  I want to be leaner, stronger and better than that girl that hit the stage back in April.  I found the below quote that says change is hard at first, messy in the middle and gorgeous at the end.  It hit home for me and put things into perspective. I am officially stuck in the middle and a mess.  I need to refocus my energy and thoughts to the end and why I am doing this.  I have a lot more to gain than I have to lose.

Change

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! 

Zucchini Bread Protein Muffins – Bikini Competition Diet Approved!

Summer is in full swing and my garden is bursting with fresh veggies.  One vegetable I can’t get enough of is  fresh zucchini.  There are so many things you can do with this vegetable!  Today I had a sweet tooth (just like every other day of my life) so I made a healthy, and bikini competition prep approved, recipe for breakfast.  These muffins are not only delicious, they are high in fiber, packed with protein and contain lots of healthy vitamins and nutrients such as Vitamin A, Manganese and Vitamin C (just to name a few). To ensure I am getting enough healthy fat in my diet I threw in some Chia Seeds which are packed with Omega 3-fatty acids and tons of micro-nutrients.

So yes ladies and gents, you can eat zucchini bread for breakfast and still lose weight.

What you need:

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  • 2 medium zucchinis, pealed and shredded
  • 1 whole egg
  • 5 egg whites or 5 servings of liquid egg whites
  • 1 tsp pure almond extract
  • 2 tsp pure vanilla extract
  • 1/2 cup unsweetened applesause
  • 2 cups rolled oats blended into flour (160g)
  • 3 scoops vanilla whey protein powder
  • 1-2 tsp ground cinnamon
  • 1/2 tsp nutmeg
  • 6-8 packets of Stevia
  • 1 tsp baking powder
  • dash of salt
  • Crushed Walnuts (optional)

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Instructions: 

  1. Mix shredded zucchini with all wet ingredients and set aside
  2. Mix all dry ingredients
  3. Add dry ingredients to wet ingredients and mix well
  4. Divide batter into 20 lined baking cups and bake at 350 degrees Fahrenheit for approximately 25 minutes or until done in center. (I use parchment paper baking cups.  All others seem to stick)

Makes 20 Muffins

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Nutrition Facts per Muffin (to get these I create a recipe in myfitnesspal and manually upload ingredients while making them)

73 Calories, 8.5 g Carbs, 7.1 g Protein, 1.5 g Fat

zuchinni muffins