Ever84’s BodyBlog

Seeing how no one really reads my posts…or I dont think they do…ummm maybe a few do. But this is mostly meant for me, To ME who needs to kick my BUTT in gear and just give up the CHEAT days. If you want to get past your "setpoint" that’s the sacrifice you are gonna have to make. Seeing how you hurt your back this week really bad and are on the bench, you best eat clean or you will turn fatty fat in no time. Can I comment to no cheats till the end of may and get down to 125? It’s hard especially with a husband who works outside all day in the HOT HOT sun here in CAli and has a huge appetite because he burns so many calories. Ugh! where’s my support, he eat In-In-OUT in front of me Pizza, ice cream…all of them are the devil when trying to get in shape. It’s hard because I dont feel like I can eat at his parents house or my parents house or even our friends house because it’s not clean food. So what do I do…cheat. Yeah my cheat meals are up to 2 times a week now and it’s just not good.

Can I eat clean 100% till the end of may? OH God help me please!!

Okay so im near the end of the Spring semester at school and things are picking up with projects, papers, and TESTS galore! Between my 8 month old  and all my school work it’s start and stop because my son isn’t crawling yet…and he gets so FRUSTRATED! He wants to move but cant. I’ve been trying to help him along as best as I can by being behind him and pushing on his feet. I’m hoping that may help him get a "feel" for it.

Well my workout’s are early morning one’s right now because I need my son’s nap time to do all my homework and studying. It really keeps you busy, but I dont enjoy my BUTT being stuck in a chair. Or being stuck inside doing work. See you can either be a stay at home mom or a stuck at home mom. I choose to get out there and push my little guy around in the stroller, go running, walking, play in the park anything to not be in doors! It’s just not my identity to "sit" at home. YUK! Blah.

I really like getting up at 5:45am and heading to the gym for a one hour workout and coming straight home. It’s done and out of the way and I have SO MUCH ENERGY when I do it first thing in the morning. It works out well for my little family too because I leave when everyone is asleep and back right when they wake up at 7:30.

I wont let myself say im too busy to workout or eat right. NOPE! That’s retarded! This is a lifestyle that ive chosen for myself! I like the results that come with it too !

Well, I DID lose the 8 pounds that I wanted to in FEB and MARCH. I’m still not satisfied and would like to lose 10 MORE pounds by the END of MAY. I’m signing a contract today with my husband about no cheating for the first 2 weeks…and only 1 cheat per week with in my daily caloric need for the following weeks. It’s easy on the weekdays and weekends are harder to stay in control..you know social events and all. I am planning on pre making all of my foods like Protein pancakes, Omlettes, chicken and salads.  That way it’s there and I dont have to feel like I have to grab whatever due to starvation! My cardio is pretty much 5-6x a week for 45 min to an hour….and my weights are up to light and heavy days 4-5x a week. Wish me luck!

Here’s a sample of my diet….carb cycling works wonders!!!

Low Carb Day – 1,600 Calories Max

Meal 1: 1/4 cup oatmeal, 1 scoop vanilla whey, and 2 tbsp frozen blue berries.

Meal 2: Protein shake w/ ¼ cup almonds

Meal 3: 6 oz Chicken or lean turkey patty on top of 1 1/2 cups Salad

Meal 4: Tuna mixed with relish, Mixed Veggies, 1 slice whole grain toast

Meal 5: Ham with steamed broccoli w/ Brown Rice

Meal 6: Protein (whey) shake with Soy milk

45 g of fat max

High Carb Days – 1,800 Calories Max

Meal 1: 1/4 cup oatmeal, 1 scoop vanilla whey, and 2 tbsp frozen blue berries.

Meal 2: Protein shake, Brown rice cake with 1 TBSP natural PB

Meal 3: 6 oz Chicken or lean turkey patty on top of 1 1/2 cups Salad, 1 Slice toast

Meal 4: Tuna mixed with relish, 2 slices turkey bacon, Apple

Meal 5: Chicken with steamed broccoli w/ ¼ cup almonds, Brown Rice

Meal 6: Protein (whey) shake with Milk

No Carb Days – 1,400 Calories Min

Meal 1: Omlette w/ turkey bacon, cheese

Meal 2: 2 scoops whey, Cottage Cheese

Meal 3: Chicken, Salad

Meal 4: Avocado and Tuna

Meal 5: Stake and Veggies

Meal 6: 2 scoops whey w/ Soy Milk

So as a recap take .8 grams of a 50/50 blend of dextrose and maltodextrin per kg of body mass. Maltodextrin and dextrose are very easy to get and cheap by the way. And also remember, create an insulin spike at the very max 2-3 times a day or your insulin sensitivity will go down.

You must have protein to aid in stopping protein breakdown, repair muscles, and build muscles. So for your own sake take .4 grams of protein per kg of body mass.

For Carbs-

1 pound = 0.45359237 kilograms

0.45 x 130 lbs (My Current Body weight) x .8 = 46.8 Carbs Allowed Post Workout

Post Workout Shake: Carb Requirements

For Protien -
0.45 x 130 lbs x .4 = 23.4g of Protien needed post workout

Put em in a shake along with BCAA’s and blend!