Triple Fit!

This is my second week into putting on mass, and I dropped a pound!  Go figure.  But, I was glad to see the inches came off from my waist line.  I was eating about 1950 calories on lifting days and between 1600-1700 on off days.  This week I’m going to move up to 2000 calories.  

Diet wise, I’m back to six meals a day on lifting days, although dinner is still my largest meal.  

Here’s my diet from the other day at 1975 calories

Carbs:  212g
protein:  158g
Fat:  55g

Meal 1
Banana
homemade protein bar

Meal 2
kefir/whey shake
carrots

Meal 3
peanut butter on millet bread with some agave nectar
apple

Meal 4 (post workout)
banana and whey shake

Meal 5
kefir/whey shake
Homemade protein cake

Meal 6 (dinner)
Big bowl of steamed broccoli with olive oil
Roasted pepper hummus  melt
banana amaranth pudding

Workout wise, I’m lifting heavy with few reps, but I’m lifting slow…about a 4:4 count.  I felt some pain in my elbow last week after someone assisted me with flies.  Personally, I don’t like negatives because of a higher risk of injury.  Even with my good form, my elbows didn’t like the fact that I was lifting more weight than I can handle on my own.  Perhaps it’s an age thing.  Regardless, I’ve made excellent progress without negatives, so I’m leaving them out of my workout from this point onward.   When I felt the first shot of pain, I immediately stopped my workout because I didn’t want to make the injury worse.   I read on line that tennis elbow comes from a weakness in the forearms, so I started to do some light weight work and stretches for my forearm.  I did notice a weakness in my right arm, which probably was the catalyst for my injury.  So, today I’m going to take it a little easy at the gym.

Gluten free Quinoa Burgers

Don’t let the name fool you.  Everyone can enjoy these tasty veggie burgers.   I came up with these the other night.    They were soooo good, plus they passed both my daughters’ taste test as well.    I prepared them the night before and placed them in a glass casserole dish.   They held together very well.   Make sure not to fuss with them again until after they’re cooked as they can crumble before they’re done.  However, after they’re cooked, they’re good to go.

Nutritional info:   (based on one of ten patties)

Calories:  142
Fat:  3g
Protein: 6g
Carbs:  24 gr
Fiber:  3g
Calcium:  46 mg

Preheat oven to 350 degrees and spray a pan with cooking spray.  

1 14.5 oz can diced tomatoes
I onion
3 cloves garlic
2 large eggs
2 tablespoons flax meal
6 oz. quinoa
4 packets organic instant oatmeal (unsweetened, and make sure label reads gluten-free)
1 tsp. basil
1 tsp. oregano
2 tsp. garam masala (optional)
1 tsp.  curry (optional)
salt and pepper to taste

-Cook quinoa in three cups water.

-pulse dry ingredients in food processor

-add cooked quinoa and rest of ingredients.  

-Pulse until all blended and chopped.

-Allow to cool

-Shape and place in pre-sprayed pan.

-Bake for 30 minutes or until light golden brown and firm.

You can serve with or without bread.  I melted some provolone cheese on top.  Next time I’m going to try it with feta.

Allow to cool and shaped into patties.

I don’t like using the term, "bulk," but I need to start gaining some muscle.  Even though my lower abs aren’t where I want them yet,  I’m getting too bony on my back and chest.  Muscle wins out over fat loss at this stage, plus I think I’ve leaned out enough to start bulking up.  I can attack my abs on my next cut.    I’m satisfied with where I"m at so far.  When I’m pumped up, I have a slight four pack.  My husband noticed it first when I came back from my long run on Sunday.

So, I’m going to ease into it by eating at maintenance for a week and then bring it up in 100 calorie increments depending on my results.  I’m only going to eat above maintenance on days I lift and then drop back down on my days off.    

It’s been quite a journey.  Between my C section and hysterectomy, I’m breaking  my old belief system that I can’t get into the best shape of my life.

This quote is fitting:

"Strength does not come from physical capacity. It comes from an indomitable will." Mahatma Gandhi

There is so much truth to the above quote.   It took every ounce of my strength to go from my illness to this point of my life.  Staying strong also keeps me centered and focused on my goals.  It makes me a better wife and mother because I’m pounding out all my insecurities.  Feeling good on the inside makes me more calm and patient with my family.