Meal Plan

Hey guys! I’ve been getting a TON of questions about how I achieve my abs and I always like to remind people that ‘ABS ARE MADE IN THE KITCHEN!’ I know, I know, it sucks that there isn’t some magical exercise that you can do ‘X’ amount of repetitions to achieve a rockin’ 6-pack. Sadly we have to sacrifice the refined sugars, pastries, cookies, candies, sweets, and all the junk.

So I’m going to take you through a rough daily break down of what I eat on a daily basis. I aim to eat every 2-3 hours, so approximately 4-6 meals a day depending on when I wake up and how high my activity level is that day. I shoot to stay within 1,200 calories a day as well as a personalized macronutrient ratio. I either workout early in the morning or I run 4-7 miles home at night after work. Here’s a sample of what my day today looks like:

1) 6:00am ‘fasted’ workout at the gym going heavy, hard, and incorporating jump rope intervals for cardio. Total Time: 1 hour and 40 minutes

When I get home I immediately throw on the coffee pot, shower, and get ready for the day! I eat my first meal at 9:00am right before I walk my dog. Today I ate: oatmeal2

-1/2 cup oats
-1/2 cup unsweetened Almond Milk
-2 Tablespoons Peanut Butter
Cinnamon sprinkled on top!

On days where I don’t workout early in the morning and don’t require something so heavy to keep me full, I’ll have a protein smoothie with the following:

-1 cup frozen fruit
-1/4 cup fat-free plain Greek yogurt
-1/2 cup unsweetened Almond milk
-1 scoop Optimum Whey protein powder (24 grams protein!)

2) Today my second meal was at 12:00pm. This meal was decently sized, so I can probably wait 4 hours for my next meal. I enjoyed: lunch

-2 Turkey Muffins (packed with protein and less than 100 cal each!)
-1/2 cup steamed broccoli
-1/2 cubed sweet potatoes with cinnamon

I usually will have a chicken salad at work, since I am fortunate enough to get free lunch with my job! I use about 4oz of chicken (size of your palm), cottage cheese instead of dressing, incorporate plenty of DARK greens, walnuts for healthy fats, and a couple craisins for sweetness. I will either have 1/2 cup of quinoa or 1/2 cup of brown rice on the side for my carbs.

3) Throughout the day I might snack on a couple of items every few hours. My ‘snack time’ time slots are usually: 11:00am, 4:00pm, and 6:00pm My snacks usually consist of:

snackoptions


-Plain Quaker rice cake with 1 tablespoon peanut butter

-Apples
-4 hard boiled egg whites
-1 scoop protein powder mixed with water (milk has a surprising amount of sugar)
-Protein Cookies!

My snack time changes daily depending on when I woke up, how hard I worked out, WHEN I worked out, and when my first meal of the day was. I try to be as consistent as possible. The first week of proteindieting was extremely difficult (mainly cause I was PMS-ing…. oooops, TMI?) and because I wasn’t used to eating 1,200 calories a day. I am coming up on the end of week 3 and can honestly say that I am barely hungry anymore. In fact, I feel more satisfied on this diet than when I wasn’t keeping track of what I ate and when I ate! It’s the greatest!

4) DINNER TIME! Finally, when I get home (whenever that is! Usually 8:00pm) first thing I do is heat up a plate of whatever I meal prepped on Sunday! dinnerThis week I threw in 6 chicken breasts in the crock pot, cooked up some sweet potatoes, steamed broccoli, made turkey muffins, you name it! My fridge is FULL! Last night (and most likely tonight) I will eat 4 oz. of shredded chicken, 1/2 cup steamed broccoli, and 1/2 cup MASHED sweet potatoes (that’s right, switchin’ it up!).

I stay well fed throughout the day on this diet, and it doesn’t have to be boring at all! In fact, I’m cooking more now than I ever have and I’m finding cool new recipes and healthy alternatives to food that I really enjoy. One of my co-workers, Lazaro, was nice enough to bring in healthy cookies for me! Such a sweet heart! He made them with oats, bananas, yogurt, egg whites, vanilla extract, cinnamon, and honey to sweeten. I’m not sure if he baked them, but they were absolutely SCRUMPTUOUS! I’m going to try them at home this weekend. I looked up the nutritional value on myfitnesspal by plugging in the ingredients he used and each cookie has less than 50 calories, 10 grams of carbs, 1 gram of fat, 2 grams of protein, and 4 grams of sugar! Yummmm!

Anyways, there’s the jist of it! Hope this answers a lot of questions. If anyone has a myfitnesspal account you should definitely add me, see what I eat, AND hold me accountable! I record absolutely everything that I eat…. what’s the point in cheating anyways? “What you eat in private, you wear in public.”

Good vibes are still goin’ this week! Last night I ran 6.57 miles after work! I love running, it felt really really good. I always thought running after work would suck, but I must say, I like the late night cardio craze. If you have a mapmyrun app, you should also add me there and hold me accountable for my goal of running 20 miles a week! Tomorrow I have plans to run home after work as well, maybe not 6 miles since I will also be working out in the morning. Who knows though!

I also wanted to thank everybody for the wonderful comments and support for my progress post yesterday. It feels amazing that everybody has my back and are just as excited as I am to see progress! Also, thanks for voting during my ‘Cheat Meal’ poll, looks like Azteca wins HANDS DOWN! Anywho, hope you all have a lovely day, comment or message if you have questions or overall feedback! Please and thank you 🙂

~Jess

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Feels like it’s been forever….

Wow, this weekend seemed looooong. I feel like I haven’t been blogging in ages, when reality it’s been one whole day. With-drawls much?!

I’m super excited, I’ve got all sorts of content I wanna just spill outta my brains to make room for MORE! I’ve begun the ‘cutting phase’ of my training. “Holy shit, comp isn’t until April 25th!” Yeah, I know, I know. I might get a lot of shit from people, especially since I’m already pretty lean. But I want to start NOW, I need to know what my body will respond to. If I end up passing out from lack of nutrients, you can damn well bet I’ll be adding more food into my diet. If I lean out too quick, I’ll adjust my macro plan and gradually add health fats, carbs, and protein in. I’m not going EXTREME either. I just don’t really get the whole concept of ‘bulking’. Stuffing your face hole with more calories than are necessary? I get it, I get it, you wanna build muscle. To be honest, I don’t want to put my body through metabolic shock, so I’m taking it slow, real slow. Gradual cutting, and gradual adding. I respect my body too much to go on crash diets.

muscle

I’m not trying to stir anything, everybody is different. I personally pack on muscle really easily. I’ve been a workout fanatic for years now, love lifting and have been doin’ it for a while. I just wanna see what’s underneath all of this! So yes, I’ve begun the cutting phase…. gradually, just to see what it’s all about.

With that being said, I logged into myfitnesspal and played around with calorie and macro plans that I could do on a 1440 – 1600 calorie diet and a specific macro ratio. It APPEARS to be a lot of food! BUT…… if you read closely, you realize there’s a lot of protein powders, and the servings are so small. Kinda nervous over here, fo real.

I plan on eating 6-7 meals a day, I wake up at the ass crack of dawn so there’s more hours I’m awake and burning calories, therefore I need to eat more. I’m not going to break it down too much for you, check out myfitnesspal (Friday, January 3rd) if you’re really curious. Heads up, I discluded fish because of the radiation poisoning in the water…. yep, way to go humans, but that’s a whole other story:

1) Lean Ground Turkey (4 oz) – Can be had wrapped in a whole wheat low carb fiber tortilla, served with brown rice, sweet potato, or quinoa. Asparagus or kale salad for vegetables.
2) Chicken Breast (4 oz) size of your palm – See above
3) French Vanilla Creme Optimum Protein Powder
4) Almonds – Small servings
5) Oatmeal with almond butter – Only after workouts
6) Rice Cakes with cottage cheese or almond butter
7) Chobani Plain Low Fat Yogurt with almonds
8) Smoothies (IN MODERATION, preferably before workouts) with frozen fruit, protein, chia seeds, Greek yogurt, and/or almond milk

Minimal salt, minimal dairy, and no dressings. Few weeks before comp, I will cut out all salt and all dairy. It’s gonna be INTENSE! I managed to survive today, so we’ll see how this week goes. I prepared all my meals for this week, so I have absolutely everything I need. I want to weigh in on Friday and see where I’m at. My comp weight goal is 105lbs – 110lbs. Mind you, there will be water pills involved to flush out my water weight which will be a huge weight loss.

Leaning out! The tan helps too, teehee

Leaning out! The tan helps too, teehee

This weekend was full of great workouts and plenty of posing practice! When I got home on Friday I immediately thew on my bikini and heels and strutted around the house with a mirror and my camera phone for an hour! Makin’ some progress, but definitely much more work to be done. I practiced today too and sassed up my walk a lot more, figured out what to do with my hands, and pretty much have the outline of my 60 second individual routine down. I have friends who are gonna help me out too, I’m so glad I know people who have done these before! Definitely encouraging and supportive and totally there to help.

I’ve been tanning this week, so I’ve got a little color goin’ on finally! Gotta build that base for show day. Plus, I HATE being pale, I feel more motivated to workout when I’m tan too, haha, like I’m making progress or something. Nope, you’re just tan.

I really wanna share today’s workout with you guys! It was freakin’ phenomenal! Loved it, was completely out of breathe and my muscles were challenged. Tried some new stuff, fulfilled 50 minutes of cardio while challenging my whole entire body with HIIT.

-10 minute treadmill run warm up

-1 minute high knees jump rope
-10 dynamic burpees
-1 minute high knees jump rope
-20 jump lunges
-1 minute high knees jump rope
-10 jump squats to jump tucks
-1 minute high knees jump rope
-20/20 backward jump lunges
-1 minute high knees jump rope
-30 mountain climbers
-1 minute high knees jump rope
-10/10 pistol squats
-1 minute high knees jump rope
-40 air squats
-1 minute high knees jump rope (I know, it just keeps going!)
-10 push ups with kick through (Gotta check out Zuzka for this)
-1 minute high knees jump rope 
-20 sit ups with butt lifts
-1 minute high knees jump rope….. WHEW! Took me 21:45!

-15 Olympic Barbell Squats (Shoulder Width, Breaking Parallel)
-15 Barbell Dead Lifts
-15 35lb Dumbbell Narrow Stance Goblet Squat pulses (elevated toes, sink into heels)
-15 35lb Dumbbell Pull Throughs x4

-20 minutes stairmaster single leg step ups (20/20, 5 sets)

STRETCH!

Whew, yes! Long intense workout, took about 1 hour and 45 minutes to complete. Loved the variety of HIIT and heavy lifting, hit my 45-60 minute cardio goal without even realizing it.

I haven’t quite had the chance to write this weeks workout, but I will post them as the week goes by. Been busy with Kai this weekend, the post Christmas spoilage has made her such a “delight” this weekend…. She’s been swimming in toys and princess… things. Yuck.

Anywho, hope you enjoyed my meal plan items, go try my workout…. I DARE you.

G’nite folks, have a spectacular week, stay fly… XOXO

~Jess ♥

White vs Brown Rice

Sooooo Derek asked me yesterday what was better, white rice or brown rice? I told him I actually didn’t know! I’ve heard that brown rice is better, I’ve heard that there is no difference and they are exactly the same. I personally choose to eat brown rice because I believe it to be healthier and I like the wholesome taste. Why is it healthier? I’m not entirely sure, other than the fact that it remains unbleached by chemicals. I decided to do a little digging and found an article from LIVESTRONG.COM that I found to be informative and interesting.

If you take a look at the article you will notice the differences in calories, macronutrients, and fiber content. Brown rice has less calories and carbs, but contains more fiber, protein, and healthy fats. If you know anything about me, I LOVE fiber! The amount of fiber and nutrients found in brown rice also lowers the risk of type 2 diabetes.

Brown rice also naturally contains higher magnesium and zinc content. Magnesium is extremely beneficial for bone health and helps us derive energy from the food we eat.

After the enrichment process, white rice will contain a similarly equal amount of the following vitamins as brown rice: thiamin, riboflavin, and niacin. The only exception is folate. 1 cup of white rice contains 108 micrograms of folate, whereas 1 cup of brown rice contains only 8 micrograms of folate. Folate assists in the prevention of ‘neural tube defects’ during pregnancy.

I also found that white rice is in fact brown rice after the ‘milling’ process. The bran on the outside of brown rice is brown in color and acts as a protective layer of the rice to defend itself from outside predators and weather. I like to compare eating brown rice to eating an apple with it’s skin, all the nutrients are in the skin, the outer layer.

Pretty cool findings! I also learned that I should be storing my brown rice in the fridge to extend the shelf life since brown rice has a higher fat content. Hmmmm, good to know for the next bag, however I buy the large Costco sized bags.

Anywho, hope everyone learned a little fun fact today! Hope nobodies heads are spinning out of control from the New Year’s Eve festivities last night. My stomach is a lil’ nauseous and I’m supposed to go on a run with Derek and our other 2 guy friends in an hour….. not excited. Maybe I can weasel my way outta’ this one 😉

Till next time guys!

~Jess ♥