Summer 08 Contest Prep

So my diet has been kind of eh for the last few weeks.  I’ve been eating clean about 80% of the time but definitely not paying attention to my macronutrient balances.  I’m starting to get tired more and hit plateaus in my training, so I think it’s time to start paying attention to the diet again.

Today’s Plan:  1934 cals (43 F/171 C/213 P)  I need to work on balancing carbs and protein a little better.  Can’t help it that I’m still afraid of carbs!  I’ll tweak this to get a 20/40/40 split over the next few days.

0500 1 scoop whey + 1/4 cup oats (should increase to 1/2 cup)

0530 workout

0630 bcaas, cee (should be taking another scoop of whey here)

0700 1/2 c egg whites with 2T salsa and 2T nonfat plain yogurt

0900 1 scoop whey

1200 4 oz chicken, 1/2 c peas, apple (should add carbs here i think…)

1500 1 scoop whey

1800 4 oz shrimp, 1 c brown rice, 1 c zucchini

2100 4 oz chicken, 1 c brown rice, 1/2 c peas

2300 2 T natty PB (my very fave snack before bed)

Hopefully tomorrow will look a little better.  And hopefully I won’t be tempted to snack on candy, my latest weakness.

So I decided to take this week off from training and diet. I’ve been beating and breaking my body down for months to prepare for the spring comps. I’m in Washington today for work and just went out for dinner to a local Mexican restaurant. I was GOING to order the salad with fajita steak and vegetables on it…not contest friendly but definitely the best choice on that menu…instead I went with the "Tacos Santiagos" house specialty - carne asada in a tortilla, smothered in cheese, sour cream, and guac. The thing was as big as my face and I ate it ALL. I shouldn’t care, right, it’s my week off and I’ve done relatively well all week anyway. I FEEL SOOOO GUILTY. My boyfriend is disappointed. I’m disappointed. I want to run out and find a grocery store so I can pack a lunch to take into work tomorrow and eat some fruit or something good for me. It really hit me when Brian said something. I should be taking better care of myself. I KNOW BETTER. I know what tons of sat fats do…I know why to avoid processed foods. I should be making better choices not because I’m in bodybuilding but because I care about my body. OK. Fine. I’m back on. No more candy. No more Mexican pig-out fests. I’ll clean it up through my trip and the weekend and back on, 100% as planned, Monday. Target about 1970 cals (180 g Protein/200 g Carbs/50 g Fat) to start, adjusting from there. Will post up planned supps/training soon.

I eat this every morning on my way home from the gym.  It makes egg whites and oatmeal work!  Usually I cook up the whole week’s worth on Sunday night.

In your Magic Bullet blender (I LOVE THIS THING!) combine 4 egg whites, 1/2 cup oats, sweet n low (splenda does NOT get it sweet enough), cinnamon, and vanilla.  Mix for a couple seconds to get a slightly chunky batter.

Cook it over Medium or Medium-high heat just like a pancake - I make 3 pancakes about 5" in diameter out of this.  When it starts to bubble flip it.  Store them in a tupperware or baggie in the fridge.  I eat them cold when I drive home from the gym every morning, so yummy.  Kind of like a dry pancake…

Calories: 222

Fat: 2 g

Carbs: 31 g (4 g Fiber)

Protein: 20 g