Triple Fit!

Yesterday was my daughter’s birthday.  She wanted to go to Cracker Barrel.  I had a protein bar and banana before going.  I’m so over cravings now that I have reached a point where I’m not even tempted to eat out because I don’t want to be thrown off balance.  My health has so improved in such a short time that I now view food as a medicine.  Even my now four year old daughter asked me to make sure there was no gluten in her order because she feels so much better.   When a kid turns down pizza,you know she means business!  

When I got home, I treated myself to a gluten free pizza….plus  a piece of my daughter’s carvel ice cream cake.  I was shocked because it tasted like a chemical pie.   Something has definitely changed because I never remember their cakes tasting that crappy.  In fact, it was the only birthday treat I liked because I wasn’t too fond of cake.     Maybe it always tasted like crap, and I’m only noticing it now because my diet is clean and natural.  

I got my lifting workouts streamlined down to thirty minutes thanks to my understanding the importance of intensity.  The only mistake I made was taking a yoga class after working out my shoulders…not a good idea!  But I’m glad I did because I’ve noticed I’ve neglected my flexibility.  My side bends were pretty pathetic.   I’m going to add three days of yoga a week again because I don’t like being stiff…in body as well as in mind;  LOL.

This week I purchase 2.5 lb. magnetic weights.  I’d rather advance poundage in smaller increments as I prefer not to lift heavy.  Flexing and pausing on the positive has really worked well for me, and wow…do I feel the burn!

In my first pregnancy, I almost hit 200 pounds.  So after the birth of my first daughter, my husband gave me an incentive…get down to 125 pounds and you get a new $1000 wardrobe!  He then upped the ante and said if I got down to 120, he’d throw in an extra $500.  I accepted…after telling him that I would have done it regardless.  We were only married for three years, so he never really got a full taste of my drive and determination.  Last night, he got it.  He told me, "that’s what I love about you…you never shut off."  LOL.  If he knew that, he probably wouldn’t have been so quick to spend his money!   Quite frankly, I never expected to get down this low as I never realized how small-framed I am.  So this was somewhat of a surprise for me.  

What now?  Well, I still have more fat to shed in my abs.  Like I figured, they’d be the last to show themselves.  However, I’m finally losing.  My abdominal skin fold finally budged after what seemed like an eternity.  It went from 16mm to 14mm.   My leg skin fold also went down to 14mm from 16mm.    So, my diet is working great…and it’s one I can easily live with.  The only thing i’ll have to adjust are calories.   In about a month, I’ll be ready to put on some more mass.

Last night, I tried a new recipe.  Needs tweaking.  For starters, rice pasta just isn’t as filling a quinoa.  Also half the amount  yields more nutrients…with less calories.   So I see no reason to continue using rice pasta…unless I can find something more nutrient dense.   If not…on occasion, I’ll have the real thing.  Perhaps once every other month.  My gluten cravings are gone now, so I’m cool with it.

In closing, if anyone is having difficulties with their mid-section, check out two possible culprits:  gluten and dairy.  Don’t be so quick to restrict your diet when it may just be one food that’s giving you an issue.    Don’t listen to people who claim this diet is better than all the rest.  Anyone who claims that doesn’t know what they’re talking about.  Each of us are unique and also require a unique eating plan.  It takes having an open mind and lots of experimenting.  And if you don’t give up…you’ll reach your milestone.

Hmmm…now I have to set another one.  I must ponder this one for a bit longer.  I want it to be something that freaks me out.   I just love doing that to myself!

Love and light!

Eleni

Diet  

I didn’t think my cutting diet was working until I took my progress pics.  I can really see my muscle…finally.  A lot of it has to do with my cutting out gluten.   I can’t believe the difference.  I’m not retaining as much water.  If I was to offer any diet advice, I’d say experiment and see what works for you and what doesn’t.   Don’t be so quick to assume carbs are the villain.   I tried the V diet and other high protein diets and felt awful.  Personally, I need carbs in my diet to thrive…just not all carbs.  My current macros are 40/30/30 on off days and 50/25/25 on lifting days.  

Since I kicked out gluten:

1.  Cravings for carb foods gone completely…even pizza.  I don’t even want a cheat meal now!
2.  My complexion is clearing up.
3.  Evacuation time after meals faster…which also equals faster metabolism!

Training  

Four day splits are working well for me.   I’m excited that the line in the middle of my pecs is starting to show!  Yesterday I worked out my back and bis.  I really need to hit it hard and put on some mass.   My shoulders are pretty broad already, and I want my back to catch up.   I have a chin-up bar here at home and will work on my pull-ups.   I can now do seven unassisted chin-ups.  Yeah!  

Yesterday, I decided to give tabata a whirl.  My mistake was using five pound DBs for hip thrusters.  They were too heavy, and I only lasted for four sets!  I have to say, Tabata is a great challenge, and I want to mix in in with my Hitts.    Next time I attempt it, I’m going to use three pounders and build from there.    

Diet  

I came up with a great Quinoa recipe.  I can’t believe how light quinoa is.  If I made the same thing with semolina based pasta, I would’ve been bloated after I ate.    I’ll post the recipe soon.  It was even a hit with my girls.  

Yesterday’s Menu  

Breakfast  

Think Thin meal replacement bar
banana

Post workout  

Whey shake
banana

Hour later  

Amaranth power pudding
carrots
apple

Dinner  

Kefir/whey shake
Steamed broccoli with olive oil
Quinoa casserole
Custard with chocolate chips

Macros  

Calories:  1683
Carbs:  50%  192g
Protein:  25% 127g
Fat:  25% 48g

SERVES 12

• 6 oz. uncooked Amaranth
• 3 cups lowfat milk
• 2 cups fat free cottage cheese
• 3 scoops whey powder (optional)
• 1 cup sweetener (I use erythritol)
• 1/2 teaspoon salt
• 2 eggs, beaten
• 1/4 raisins
• 1 tablespoon butter (optional)
• 1 teaspoons vanilla extract

In a medium saucepan, bring Amaranth and 3 cups low fat milk to boil.  

Lower heat and simmer for 15 minutes.  Stir while cooking.

Process cottage cheese, eggs, protein power, sweetener and vanilla until creamy

When amaranth is at desired consistency, slowly stir in cottage cheese mixture and stir for a couple of minutes.

Remove from heat and serve either warm or cold.

Nutritional info:  

Calories:  164
Fat:  5g
Protein:  15g
Carbs:  14g
Fiber:  2g

DIET       

I dropped another pound at yesterday’s weigh-in. What was really telling to me was that I lost half an inch on my waist line. It hasn’t budged in months. I owe this plateau breaker to my elimination of gluten. Now that I found the culprit, my lower half needs to play catch up to my upper body. I’m a 121 pounds now and still have some fat to lose. I know numbers on the scale have nothing to do with leaning up, but I’m cutting right now and don’t expect to gain much until I return to maintenance calories in about a month. My skin fold still puts me at 14% body fat, mainly because of my mid-section. But…I’m not complaining because I know what I’m doing is finally working!

TRAINING      

Thursday was leg day, and I had to work out in the evening because we only have one car this week.  Legs are weird for me because even though I work out intensely, I sometimes don’t feel I’m working hard enough.    I ended the session with a HITT on the elliptical.   By the time I was finished, my legs were feeling some good pain…especially my hams.  This is a good thing because I’m quad dominant.  Romanians have really helped me  understand what it  fees  like when hams are pushed to their limits!

Yesterday was shoulders and traps.  I wasn’t sure I’d like working them out along, but again, the isolation really allows me to focus more.  My shoulders really burned afterwards.  I ended with another HITT.

WORKOUT MUSIC      

I listen to space and  noise music when I lift.   Megaptera and Lustmord are two great examples if you want to take a listen.   If you’re into Porcupine Tree, Steve Wilson’s "Bass Communion"  is awesome.  The drones  really sharpen my focus by allowing  me to tune out to gym noise, especially the cheesy music that comes out of the overhead speakers!  
  

AMARANTH       

I’ve recently discovered a great grain called Amaranth.   I used it for a pudding I initially wanted to use quinoa for.  However, when I read about Amaranth, I though the texture would work better.   I was surprised that Amaranth was similar in nutritional content to quinoa.   Both grains have their advantages.  Here’s  a great comparison chart.   It’s worth saving on your hard drive for future reference.

TODAY’S MENU PLAN AND FITNESS SCHEDULE       

Breakfast        
Banana
Amaranth pudding.  (look in next blog for recipe)

3 mile run

Post run       

Kefir, whey and peanut butter shake
carrots
apple

Dinner     

Kefir/whey shake
Large Asian leafy green salad
Quinoa casserole
High protein pudding

Macros     

Calories:  1638
Carbs 40%:  181g
Protein 30%:  117g
Fat 30%:  52g

TRAINING  

Yesterday was leg day, and I had to work out in the evening because we only have one car this week.  Legs are weird for me because even though I work out intensely, I sometimes don’t feel I’m working hard enough.    I ended the session with a HITT on the elliptical.   By the time I was finished, my legs were feeling some good pain…especially my hams.  This is a great because I’m quad dominant.  Romanians have really helped me  understand what it should feel  like when hams are pushed to their limits!

DIET   

My gluten sensitivity turned out to be a great discovery because my belly bloat has already decreased.   Hopefully I can go from skinny fat to personal best body soon.  Things look real promising since the elastic on my bicycle shorts is loose.  Never, since I’ve owned them, has that happened!    

AMARANTH   

I’ve recently discovered another great gluten-free  grain called amaranth.   I used it for a high protein  pudding.  I was intending to use quinoa; however, when I read about amaranth, I though the texture would work better.   I was surprised that amaranth was similar to quinoa in nutritional value.   Both grains have their advantages.  Here’s  a great comparison chart.   It’s worth saving on your hard drive for future reference.  

I used gluten free erythritol to sweeten the pudding and got it up to 17g of protein per 7oz serving.  I had it for breakfast as did my girls…although I gave them a half portion.    They loved it.    The texture came out somewhat thick, so for my daughters’ I added a little extra milk.  When I get the consistency  just right, I’ll post the recipe.  

HOUR BEFORE DINNER   

Kefir whey shake
steamed broccoli with drizzle of olive oil

DINNER   
Quinoa veggie pilaf
Egg white omelet with low fat cheddar cheese

This morning I was famished, probably because I worked out later.  I ate a little more than usual in the day, so dinner had to be a little lighter.

MACROS FOR TODAY   

Calories  1547
Protein 30% 119g
Carbs  40%172g
Fat  30% 48

Training      

Saturday was chest day, and I hit them hard.  I worked them along with my shoulders and after the end of my session, I thought it would be best if I did a four day split and put the shoulders on their own day.  I can see why the most successful body builders do split routines because I’ve never felt my pec muscles so engaged during my routine.  Also, with less muscle groups to work on, it’s easier to achieve a higher degree of intensity because the anticipation of hitting other muscle groups is gone.  So yeah, I think there are some psychological issues at play as well.    Today it’s Lats and Biceps day.  Yeah.  

Gluten free     

Yesterday  I noticed some another changes since going gluten free.  I normally have tingling in my legs along with very cold feet.  I used to think it was due to my lower back issues.   However, late last night I realized my feet weren’t cold all day.   The tingling on my legs was gone.  I can’t believe changes are happening so quickly!    I haven’t been bloated either.  It will be interesting to see how I’ll feel in a month’s time!

My husband, who is lactose intolerant, took the test and scored higher than me!  It may be possible his lactose intolerance is due to his glucose intolerance.  It seems that some people can tolerate lactose once they omit gluten in their diets.

On the menu     

Yesterday I was back on track with my eating plan.   As I have had a few people ask about my vegetarian diet, I’ll post my meals, from time to time, along with my macros.

I’m calorie and carb cycling now and on my first cut.  

Weight Days:  1700 Calories
Cardio days:  1600 calories
Off Days:  1500 Calories

Breakfast      
Muesli
Kefir/whey shake with strawberries
Banana

Until Dinner     
Apples, celery, carrots and lots of water

Hour before Dinner     
Kefir/Whey Shake
Steamed Broccoli

Dinner     
Roasted pepper hummus with gluten free crackers
4 egg white omelet with low fat cheddar and spanish olives
Strawberry protein custard with walnuts and chocolate chips

Calories:  1517
Carbs 40%:  213
Fat 30%:  48 g
Protein 30%:  122 g

I probably won’t have time to post tonight, so here are my macros for what I’ll be eating today.  Since it’s weight day, I have more food more during the day.

Breakfast    
Protein bar and some celery and carrots

Post workout     
Banana and Kefir/whey shake  

One hour later     
Muesli with another kefir/whey shake

Rest of the day    
Munch on carrots and celery

dinner     
Asian baby spinach salad
red potato and cottage cheese salad
Lentil and rice soup
Strawberry custard with chocolate chips

Calories:  1688
Carbs 50%:  217g
Fat 20%:  41g
Protein 30%:  131g

After two days of eating seitan, I’ve noticed I was more bloated than usual. My belly has always been my problem spot.   I eat clean and still, my bloating persists .   I don’t think my genetics are involved…at least directly.  I keep reading and changing up my diet to see what what works and what doesn’t.   So far, I know I do better on daily fasts.  I have more energy and my cravings disappear when I eat a bigger meal at night.   Regarding my belly,  I think I may have finally stumbled upon the culprit;  gluten sensitivity.    

Interestingly, I read how a pot belly is apparent in thin people with gluten sensitivity.   Since I had an adverse reaction to  Seitan, I finally was able to connect the dots.  I’ve read through the symptoms, and took a self-test and was able to ascertain  gluten sensitivity is likely.   I’ve had severe cramping since I was a child.  I had attributed it to IBS.  Since I started my daily fasting, my cramping pretty much went away but the bloating  didn’t.  I’ve decided to remove gluten from my diet to  see what happens.     I went through all my favorite foods to see what had to go.   Naturally all my pasta and bread products were first in line.   I didn’t count on having to part with my protein bars.   They’re great when I need something quick.

After reading a few gluten free articles  I discovered even oats should be avoided because of possible cross-contamination.  Bob’s Red Mill sells gluten free oats.  I also found  two more yummy gluten free hot cereals:  Seitenbacher Muesli and Chia Goodness.   Yesterday,  I mixed up some of the chia with my whey shake.   I liked it better than oatmeal!  I also bought Think Thin protein bars.   They have 20 grams of protein and are gluten-free.  

I was shocked to notice a difference after just one day of  eating gluten free. I have more energy. For instance, this morning, I got up at 7am. That’s highly unusual for me on a weekend.  Also, after I ate last night, I had a feeling of lightness.  As I eat my main meal at night, that’s very telling.  I’m also not as hungry going into my main meal.   Yesterday we took our girls to an easter party.   Since I didn’t know how late we were going to be, I decided to have a light snack. When we got to the party, unbeknownst to me, the clock on my cell phone was still running on EST. I wanted to get home by 7 to eat. We didn’t get home until 8pm. Amazingly I had no hunger pangs!    If all these positive effects are only from one day, it will be interesting to see what other changes I’ll feel.

      
Yesterday’s menu    

before noon:    

Banana
Kefir/whey Shake

Snacked on celery and an apple.

Before I went out for the day:    

Chia with kefir/whey shake and strawberries
10 almonds
Banana

Dinner    

Brown rice and lentil soup
White egg Frittata with low fat cheddar and spanish olives
Broccoli with olive oil
Protein custard with walnuts and chocolate chips

Macros  40/30/30    

Carb:  183g
Protein: 122g
Fat:  58g

Happy Easter!

At this morning’s weigh in, I was back down to 122, which was my pre-bulk phase.   Most of my fat is now concentrated in my hips and lower abs, so I have a way to go still.  The one thing I’m surprised to discover about myself is I have a pretty small frame.  After I gave birth to my first daughter, my husband promised me 1000 dollars for a new wardrobe if I dropped down to 125 and then said he’d throw in an additional 500 if I dropped an additional 5 pounds.  I told him he shouldn’t have given me such an expensive incentive because I would have done it, regardless!  I told him there was no way I could get myself to 120 because my frame wasn’t small enough and that I’d look emaciated.  I was way off with that one because I have more than two pounds of fat to lose.  LOL.    Anyway, once I get lean, I want to stay there.  This dieting up and down is not my thing.  I have no problem maintaining a healthy diet because I’m a good cook and can make yummy food that tastes fattening.  Besides, I don’t like the feeling of overeating.  

I started a three day split because I want to see some more gains.  Today,  I did chest, shoulders and triceps. What a difference.   I’m not going to bother with saying how much I lifted.  It’s not impressive.  I’m more into flexing and pausing upon exertion.  It’s a lot more intense for me, and I won’t have to lift as much weight when I move up.  Flexing and pausing also helps strengthen my mind/body connection and makes my workout feel meditative.  

I’ve gotten used to my daily fasting schedule.  But today, since I did weights, I had a whey shake and banana at the gym.  When I came home, I had some home-made potato salad made with one red potato and a serving of 0 fat cottage cheese.  I usually throw in some Dash seasoning and lemon juice.  It’s delicious.   Later on I’m going to have a Kefir whey shake.  

Tonight’s menu:

Seitan Gyros with Tzaziki sauce on whole grain bread.  
Jamaican Lentils
Steamed broccoli with a splash of olive oil
High protein banana custard topped with chocolate chips and walnuts

Macros for today:

protein (30%)  145 grams
Carbs (50%):  198 grams
Fat (20%):  37 grams

Even though I’m not carb sensitive, I drop them down to 40% on days I don’t lift.  I just like to change things up to keep my body guessing.