cjk302’s BodyBlog

Week 1’s meal of the week was stew chicken.  It was SOOOO good.  I had to practice self restraint to make sure I stuck to the serving sizes. 

Week 2’s meal of the week is Low Fat mac and cheese, callaloo, and baked chicken breast:

Mac and cheese recipe-

half box of Barilla plus multigrain elbow pasta (17g of protein per serving

1 cup soymilk

2 cups reduced fat shredded cheese (1 cup colby jack, 1 cup cheddar)

4 egg whites

season salt and black pepper to taste

Boil pasta. Drain.  Mix ingredients.  Bake until cheese has melted.

Callaloo- a jamaican plant much like spinach.  I haven’t been able to find it fresh yet so I bought it in a can

1 can callaloo

1/2 onion chopped

garlic powder to taste

Empty contents into saucepan, add onions and garlic powder.  Simmer 10 min.

My daily meal plan looks something like this:

Meal 1: 1 scrambled egg (sometimes with onions, bell peppers, and/or tomatos) and 1/4 cup oatmeal

Meal 2: fruit and peanut butter or chicken

Meal 3: Meal of the week

Meal 4: Healthy Choice 220cal meal (they’re 3 for $5 at Publix) or flatbread sandwich with 90cal wraps, chicken, lettuce, and tomato

Meal 5: Meal of the week

Meal 6: home made salad or bag of kettle corn (100cal)

Meals 2 and 3 are interchangeable depending on when I work out.  I like to have my meal of the week right after I workout.

Meal1:

2 egg whites/1 whole egg scrambled

1/4 c oatmeal with lite soymilk

Meal 2:

sliced apple and dannon lite and fit yogurt

Meal 3:

medium sweet potato

mixed vegetables

baked chicken breast (3-4 oz)

Meal 4:

3 rice cakes with natural peanut butter

Meal 5:

1 c chicken and yellow rice

Meal 6:

1 sc protein powder, soymilk, and banana

Still following the southern states judges advice to trim down for nationals so my diet is relatively tight considering I’m still 4 months out.  I will be cycling carbs until the end of august (2 days low, 3 days med, 4 days high with high bein ~100g/day).  Then I will go back to my  trainer’s diet (whatever that may be at the time).  I am also trying Lipo 6 for the next month to see how that works.

For training, cardio, cardio, and more cardio!  I am doing interval training and calisthenics.  2 days of plyometrics and 2 days of routine work.  trying to have my heart rate up for 2.5 hours a day…

Here are the grams and percentages for today through Tuesday as I get ready for Southern States next Friday:

Protein: 198.3g - 70%

Carbs: 23.3g - 8%

Fat: 64.1g - 22%

Total Calories: 1478

Yes, I will be bitchy for the next few dayz! LOL

So I felt like going out this afternoon to eat.  I made a substitution for my meal 5.

As written: 7 oz fish of my choice and 1 cup brocoli

What I had instead: Honey-Pecan Salmon Salad from Carrino’s
A marinated grilled fillet of salmon with a honey-pecan crust over chopped romaine, tossed with sun-dried tomatoes, roma tomatoes, red onions and a tangy lemon caper vinaigrette

I had the vinaigrette on the side.  As for the extra calories from the pecans, I figured I would just skip the peanut butter in my meal 6 protein shake.

Was that a fair exchange or am I kidding myself to think that I can go out to eat 4 weeks from my show?

I don’t think I am going to make this show …My funds will not allow it.  I will keep training though.

I just added up my daily nutrition values for my current diet that ends this Saturday: (the second number is with the addition of a protein shake, grapefruit, and vinegarette dressing which I don’t have every day)
Calories: 842 - 1337

Fat: 12.7 - 37.9g

Carbs: 56.1 - 93.4g

Protein: 127.3 - 182.6g

Daily estimated deficit: 225 - 819kcal

Starting tomorrow I will try to keep everything as close to the first numbers as possible.  But I am so tired without the addition of the shake.  (and it tastes so good!!)

Also, I don’t take any of the supplements written into the diet (can’t afford them) so that might be why I have no energy.  Oh well, I figure if I can press through for a couple months and get some results that I will eventually get some sponsor or some sort of compensation for my hard work that I can re-invest in myself through supplements.

So if anyone needs a spokesperson or anything… please contact me!

Healthy food is expensive!! So I haven’t been able to stay as clean as I would like to but hopefully after I move I can start working and get back on track with my diet completely. I’m not doing to bad right now. I just don’t have the variety in my daily meals that my body really responds too. Calorie deficit is all I am working with right now…

Meal 1: plain oatmeal with flaxseed and 4 oz of talapia or baked chicken
Meal 2: A small salad (lettuce/spinach, tomato, chicken/talapia)
Meal 3: protein shake (powder, water, peanut butter).
Meal 4: 8 oz talapia/baked chicken, rice, brocoli
Meal 5: 4 oz talapia/baked chicken, brocoli, corn on the cob.

5 minute jog to warm up…

5×3 hill work (1 set = 1 frog jump, 1 bounding, and 1 sprint) - 40yd

trying to motivate myself to go lift but my body hurts from yesterday…

Still counting down to Las Vegas (paid my entrance fee yesterday so I’m REALLY going) but today’s post is about track, back to fitness tomorrow.  I have been eating clean this past week, with the exception of two debbie snacks on Friday) and noticing a change already in my midsection.  When I say clean, I mean smaller portions, a full gallon of water a day, at least 100 grams protein a day (I way 115), no carbs after 7pm, and little to no simple sugars.

This change in diet has improved my performance on the track.  The smaller percentage of carbohydrates makes me kind of tired through the multiple workouts but when it came time to compete today, I felt light and explosive off the board (I triple jump).  Hopefully, this pattern continues and I can set a new personal record this season.

So I am 12 weeks out from my first competition of the season (May 19) and I am actually somewhat satisfied with my body right now. (Sorry my digital camera is not working right now. I know I promised pictures, they are coming).  I am at around 118-119 lbs and I still have abs.  Last year I could not see my abs until I got around 114 lbs.  So I am excited but also dissappointed.  I didn’t want to put on any more muscle mass since I am only 4-10.  That is the only way I can explain the difference in appearance.  I hope the weight still comes off and I am around 108 by my first show.

I began changing my eating patterns for this season last Saturday by eating every 3 hours and including a fruit or vegetable at each meal.  I am trying to see how my body responds to a diet of high protein and raw (or steamed) veggies.  Also, this time I am not cutting out breads completely.  I eat whole wheat bread that doesn’t contain any enriched flour.  So far (after 6 days) I like it, I have already noticed increased definition and I am not nearly as hungry in between meals. 

An example of this past Monday’s meals:

half cup oatmeal with raisins and soymilk. 1 banana

1 sweet potato, half cup brocoli, grilled chicken breast with bbq sauce

orange

salad (cup and half lettuce, tomato, almonds, brocoli, organic italian dressing, chicken)

brocoli, grilled chicken breast with bbq sauce, half corn on cob

I have read that brocoli helps block estrogen.  Any opinions on that?  I definately noticed a big difference last season when I was not on birth control vs when I was so estrogen plays a big role in my body fat placement.  Please share comments and suggestions.

Taking a break from my usual countdown blogs to get some input.  I’ve always heard on Oprah, Discovery channel, Dr. Phil, etc that people use food as comfort to deal with emotions but I never really understood that.  I get that we use food to celebrate everything (graduation=go out to dinner; family in town=bbq; good grades=ice cream; you get the idea)… But when it came to the using food to deal with emotions I always thought of it more of eating from boredom.

Last night, it all became clear.  I wasn’t having the best night emotionally and I found myself eating a peanut butter and jelly sandwich and butter pecan ice cream at midnight!  1.  I’m supposed to be cutting back my bread to no more than one serving every other day right now. 2. I’ve cut dairy. 3. I’ve stopped eating after 10pm… Failed all 3 miserably last night.  But more than messing up my diet, I’m amazed that it made me feel better.  Even if it was a false feeling of peace and happiness, it was enough for me to finally fall asleep.

Looking back, I’m sure I’ve done this or something similar before.  But since I’ve began watching my diet, I’ve become so aware of every little thing in my training, my personal life, my emotions, and of course in my nutrition.

Looking forward to your comments.