Its 2am on Christmas eve, and I must say...its nice not being in contest prep! My competition weight barely changed at all in my first off-season, because I would hate seeing my hard earned abs go bye bye just for the sake of eating junk food! Not only that, but it makes things even more difficult when it comes time to start prepping for my next show! That being said, I stick to my clean diet all year round, but I allow myself to indulge every so often, and definitely around the Holidays. After all, whats the use in suffering while your friends and family get to enjoy yummy cookies, wine, fresh baked rolls, and apple pie!? The key is moderation! Choose what you really cant live without, and make that your reward. Or choose a couple, just make sure the portions are smaller. After youve had your fun...its back to work! Jump right back into your regular diet/exercise routine. The longer you get off track, the harder it is to get back on!
I had some of Panera Bread's mac n cheese tonight, because Ive been dying to try it....and WOW it was delicious! But sure enough, the guilt set in shortly after (as it always does after a cheat meal). I have to re-assure myself that its OK & Im not going to suddenly blow up like a balloon LOL. YES, I am extremely hard on myself...but I wouldnt get anywhere in life if I wasnt. So I will be at the gym later getting my last workout in before Christmas, and call me obsessive, but this is my life...& I wouldnt have it any other way, I chose this!
Sooo...moral of the story? Dont beat yourself up if you give in to some not-so-good food choices in the next few days. The important thing is to keep it under control & DONT over do it! Happy Holidays
This is one of my all time favorite snacks! But be careful not to eat too many at once, because even though they are full of healthy fats...you dont want to over do it
-Half jar all natural Peanut Butter( I use simply Jiff)
-3-4 scoops Chocolate Whey Protein
-1 tbsp unsweetened Cocoa Powder
-Handful sliced Raw Almonds (crushed up into little pieces)
-1-2 tbsp water
Mix all ingredients together in a large bowl. Consistency should be sticky and similar to cookie dough. If the mix is too dry add a little more water, if its too sticky or runny add more protein powder. Take the mix and spread it out in a small baking pan and refrigerate. After about an hour, you can cut it up into squares and enjoy some guiltless fudge!
My routine basically stays the same on and off season. However, in the off season I allow myself an occasional cocktail or cheat meal. And my sodium intake is a little easier to manage. Other than that...its clean eating 24/7 and hard training in the gym!
3 slices oatmeal bread or 1/2 cup oatmeal with Stevia and cinnamon
5 egg whites with 2 tbsp salsa & 1 slice low-fat cheese (no cheese in contest prep)
Omega-3 Fish Oil capsule
-Meal 2 (Pre-workout):
Protein Pancakes: 1/2 cup oatmeal, 4-5 egg whites, 1/2 scoop whey protein, dash of Stevia, and sugar free syrup
1 scoop SuperPump 250 & 5g Creatine
-Meal 3(Post Workout):
2 scoops Rocket Fuel
1 shot of collagen protein
5 oz. chicken breast
1 small sweet potato
1 cup green veggies
2 rice cakes w/ natural pnut butter and sugar free jam
Turkey burger w/ sauteed spinach
1-2 scoops whey protein with 5g L-Glutamine
==>Now as far as my workout goes...
I am always trying to build muscle, even though I have great muscular genetics, I have a naturally lean physique. So all my workouts are as heavy as I can go for about 5-6 reps or until failure. Unless Im doing drop sets or a warm up set. My cardio is usually only 3-4 times a week. And I NEVER do steady state. Its always HIIT=High Intensity Interval Training. I do abs almost everyday, and always in between sets.
Monday: Legs (quads, glutes), abs
Tuesday: Shoulders, HIIT
Wednesday: Bi's & Back, HIIT
Thursday: Legs (hamstrings, calves), abs
Friday: chest & tri's, HIIT
Saturday: Cardio (HIIT) & weighted ab training