Tag Archives: Carbs

(insert an awesome title here)!

*Have been trying to post this since last night. So yes, I am well aware today is not in fact sunday..

Sunday Funday! 

and 3 work outs later.. yep. That’s right, 3. I left the boys house around 10am and headed to the LA right by his house. I did 45 minutes of cardio 408 calories burned, 27% from fat. I went home, ate, and chit chatted with the mom. I then went to Round Lake for a full body work out, burning 813 calories, 40% from fat. I then went back home ate again, then went for an hour walk with mom and Marley. That I think burned 477 calories. That was a tough one. The minute I walked out there I started cramping up. Mom said we didn’t have to go the entire time but sometimes you just have to push yourself.

I have been working out a lot lately only having to take a few days off when I go up to Wisconsin for July 4th. Staying till sunday all I will be doing is practically eating and fishing lol. I don’t mind but definitely not a few hundred calorie work out… Planning to do a little run in the morning. Wake up run do some lunges squats.. you know a little cardio made fun. Can’t wait for the pictures to be taken. It is so beautiful I don’t think I’ll mind running one bit!

Yes.. that means I hate running.

Eating A LOT of eggs lately..

Eating A LOT of eggs lately..

Just a few things I have been eating..

GRAPENUTS ARE AMAZING. nuff' said.

GRAPENUTS ARE AMAZING. nuff’ said.

Still paying attention to what I am eating. Someone left a comment and asked if I changed my diet when I messed my shiat up… and to be honest if I did I wouldn’t remember enough to explain it. lol.. I just laid off it a bit (work out wise) and massaged the crap out of it. Speaking of which, I need to do more of. I barely stretch and I am ruining my body by not doing so (see below picture). That, or I am going to heavy too quickly. Take this picture I posted on instagram/fb the other day, hoping to get some answers..

photo 2

Do you see that dent in my leg? Apparently it’s from an IT band being too tight. Mostly likely resulting in a pulled/teared muscle. Yep. Lol. I will list the couple of websites that were posted to help explain it. I don’t have it on the other leg and it doesn’t hurt at all. Just.. weird looking. I may of first thought that it was water weight because I had a small indent in the back of my butt a little further down my hamstring. It went away the leaner I got though..

Interesting to say the least..
Last night, I went to the boys and wanted to go to dinner. While he was taking a shower I sat down and wrote my macros out. I was dead on with my carbs, a little lower on the calories but nowhere near the protein amounts. That being said, I knew I wanted a steak :). He threw out Joes Crab Shack and me being a non seafood person, meh but I agreed once I knew they served steaks. So I was excited. However, in the bathroom he was talking with a friend and “made plans” to meet at a pizza place. Now.. I wasn’t upset that he wanted to go with another couple even though I like spending time alone with him, nor was it the pizza place because this was IN FACT one of the pizza joints I am DYING to go.. it was the fact that I knew the majority of shit I’d be eating was carbs. That didn’t make me happy. I NEEDED more protein (I have been counting my macros for the last few days)!! 😦 So of course I practically through a fit because I suck at communication but seriously, don’t mess with me when it comes to food. But honestly, if I wasn’t competing or even thinking about competing I wouldn’t of cared. Could I have just dealt with it and went anyways? probably.. but who am I trying to impress? I don’t NEED to hang out with people (hence why I spend so much time at home) but what I do need to do is appreciate him and do things I sometimes don’t want to do for the sole fact of this relationship.. ugh.. always a work in progress.

MEEEEEEEEEAT!

MEEEEEEEEEAT!

*Sorry babe. I can tell you were some what upset about not hanging out with your friends just to please me. It makes me sad that I feel as selfish as I do. I don’t know. We made a pack tonight that we will work on things and I promise to keep that. But just know I am sorry okay?

So tomorrow gotta be up at 4:15 am to train a client. I will probably stay after my second to do 30 minutes of cardio before I go home. I don’t think I have any more clients till 2 because some of them are going on vacation. That will give me enough time to work out and finish the day around 9. I am leaving Wednesday night after work so getting in as many clients those 3 days as I can. So, I will be extremely tired even more than I normally am. Lucky for me, most of my next few days consist of fishing/ tanning on a boat. Looking forward to it, a little getaway. Hoping to hike this one mountain cliff thing down the street. We always pass it but the last few times we’ve been there to ice fish so obviously I aint doing shit that involves a lot of work outside in the cold. No. thank you. Not for me. Not going to happen. Ice fishing I’m at least sitting in a tent with a heater. I hate the cold. Everything about it :(.

I’ll be taking progress pictures soon (before and after vaca). Way too bloated the last few days so hoping when everything works its way out, I will be happy with what I see. Not saying I’m not. But I will be happy to wake up to my abs again. Working on those suckers too. Normally all I do is planks and I stick with a clean diet. But I want to see them more. Yes get lean but have them defined. Getting stronger though, no doubt. That’s one thing I wanted to talk about but think I should save it for another blog post. It’s in regards to how I want to be viewed by others. Not for the attention, nor would it matter what people had to say because I have heard it all before but it’s something I want people to get out of what I am trying to do.

About a week ago..

About a week ago..

Today 7/1/13

Today 7/1/13

7/1/13

7/1/13

Oh! You would think I should just blab it by now. But I want to put more thought into it unlike I feel like I do with most of these posts. I want this post to be meaningful because its something that gets brought up all the time in my life. How I view myself. A hard question that even right now, I wouldn’t be comfortable answering, but one in which I am working towards each and every day. So stay tuned. Or don’t, whatever ;P

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Monday 29/83 (2/4)

So here is my first progress picture:

photo(1)

I had another one where my stomach was showing but honestly with how my legs looked, I looked WAY too disproportional. So I decided to go with this one.

Like I’ve mentioned before, I have barely done any cardio (in the fear I’d lose my ass) and still eating quiet a few carbs. While I was in bed last night I was playing around on my calender on my phone and setting a few reminders. Adding an hour of cardio in about 2 weeks (currently doing 30 minutes of cardio after my life session), taking out fruit 4 weeks out and so forth.

I have been creeping a couple peoples pictures on instagram and have been actually getting quite nervous. I feel like I am not going to be ready. I shouldn’t even think this because I still have 7 weeks left to go. I just get nervous sometimes. I barely have my abs and my arms are always slacking. The only thing I feel good about is my legs. I do know that once I start taking out a little bit of carbs and my fruit and up cardio that I should start seeing more results, but the clock is ticking!

Either way, I will be happy with my body because it is TEN times better than it was before I started. I just need to keep up the momentum even after I compete. I really don’t see a problem with it either. New things are arising so getting into the gym everyday will NOT be a problem.  Not only that but I honestly haven’t binged once. UGH! I keep wanting to blog about cheating and bingeing and just haven’t gotten around to it. I just think its really important to know that you can have whatever you want as long as it is in moderation. I always feel like shit after I binge and feel so guilty that it turns into a vicious cycle.

Not this time.

I can honestly say I feel so much better regarding my relationship with food. I have found the joy in treating my body to the food that it deserves, not the bullshit cravings I create in my head. Yes it is nice to splurge and eat moms homemade apple crisp (last night..oops!), but one serving was enough to satisfy myself with. Yes, I could of ate the whole pan. Yes, I could of felt guilty and consumed a thousand more calories just because. But I no longer want to. I want to live my life and love the body I was given. I am taking all of this time and putting it into the gym that I actually feel guilty when I “snack”. Now this isn’t right either but you have to understand I am trying to compete here in a few weeks. Anyone just living the healthy lifestyle should not feel guilty because of one or two hershey kisses!

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Tuesday 16/83 (1/23)

First work out back since the weekend and I started with Arms (biceps and triceps).. I was actually feeling a little sore after a few sets.

Seated Bicep Curls (25lbs each) super setted with standing hammer curls till failure (15lbs each).

Tricep Pushdowns (increased weight, ending at 70lbs)

Abs for 5 sets

Preacher Curls (actually loved these)

& ended with Weighted Tricep Dips

I also did 15 minutes of the stairs but have been thinking about dropping cardio in half like I did today, or completely taking it out for a few weeks. I have been dropping weight but I still have quite a bit of time and don’t want to risk losing my ass (I honestly think its gotten smaller). I think if I decided to do cardio I can only do the stairs (which sucks because the stairs are getting harder). Later on down the road I might add in a little cycling but I will know in a couple weeks.

Food wise I am still consuming a lot of carbs. I want to keep as much muscle as possible (again, PLEASE DON’T BE SCARED OF CARBS!!!!! It’s processed, sugar added foods you should worry about).

My diet right now consists of Oatmeal (in my protein shakes), Brown Rice and Brown Rice Pasta (and some whole wheat bread here and there).
Ground Turkey, Chicken, some Red Meat and Protein shakes.
All sorts of veggies but have been consuming broccoli for the most part.
Strawberries Bananas Oranges.
Almonds, Coconut and Flaxseed (for fats).

In about a month, I will take my carbs down a bit and some of the fruit I have been eating (fruit = sugar). In that time I will also up my cardio when it is due.

So far, so good (knock on wood).

Will post progress pictures up soon.

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Carbohydrates.

So instead of my rants and raves I’ve decided to actually write something worth reading.. something a lot of people are wondering about.. something a lot of people don’t understand. Carbohydrates.

The reason for this post was because of last nights creep session. I was scrolling thru my instagram feed and saw a post a girl wrote and in the comments she wrote about how she stops eating carbs after 3pm and to stay away from bananas. Now.. let one thing be clear, we are ALL different and so are our bodies. So yes, what may be good for me may not be good for you. With that being said, all I want to do is enlighten one regarding carbohydrates.

A few years ago when I started personal training, I instantly began to research and ask questions. Everything from a training routine to different diets. Obviously Google is one of my best friends, but everything you read on the internet isn’t always entirely true and can be very misleading. However, any information was better than no information. So I took to researching, writing and printing all the information I found that would be useful. At this point I started training for my first bikini contest. I decided to do it on my own with no trainer like they suggest. I figured I had this shit down. Little did I know.. that I knew very little.

The closer I got to the show, the less foods I was “told” to consume. Carrots, for example, became off-limits and I started forming really bad habits. I barely ate carbs and consumed about double the recommended protein for my body weight. I worked out 6 days a week and was up to 90 minutes of cardio everyday. I was moody, tired, and my work outs began slacking. I was always used to forbidding food (I was anorexic at one time, turned into bulimia and then binge eating after my first competition), so categorizing foods as good and bad was nothing new.

It wasn’t until my second contest prep where I sought the help of a new found figure competitor at the gym I was working at. She tried explaining that in order to “grow” I needed these good carbs. Good Carbs? There is such a thing? Yes, yes there is.

Don’t be misled by fad diets that make blanket pronouncements on the dangers of carbohydrates. They provide the body with fuel it needs for physical activity and for proper organ function, and they are an important part of a healthy diet. But some kinds of carbohydrates are far better than others.

Choose the best sources of carbohydrates—whole grains (the less processed, the better), vegetables, fruits and beans—since they promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.  Skip the easily digested refined carbohydrates from refined grains—white bread, white rice, and the like— as well as pastries, sugared sodas, and other highly processed foods, since these may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.

Not all carbohydrates are created equal and there is a glycemic index (please google) for that:

The glycemic index, or glycaemic index, (GI) provides a measure of how quickly blood sugar levels (i.e. levels of glucose in the blood) rise after eating a particular type of food. The effects that different foods have on blood sugar levels vary considerably. The glycemic index estimates how much each gram of available carbohydrate (total carbohydrate minus fiber) in a food raises a person’s blood glucose level following consumption of the food, relative to consumption of pure glucose.[1] Glucose has a glycemic index of 100.

Now, I don’t want to confuse anyone. I know it can get that way at times, but I HIGHLY suggest you do your research. Again, what may work for you may not work for another. The reason I really wanted to get this out there is because I was misinformed. I stopped eating carbohydrates altogether. I labeled CARROTS as a BAD food for goodness sakes! You live and learn but I also learned the hard way.

As your primary fuel source, carbohydrates are important to your body. If you hope to perform to your potential during athletic activity, you must adjust your carb intake to match your energy output — too many carbs can lead to fat gain, and too few carbs can leave you sluggish and fatigued. That said, it is important to gradually self-adjust until you find the amount that works best for you and your workout.

So don’t go crazy.. EAT the GOOD carbohydrates. It’s the “bad” ones that you need to stay away from. The ones that are heavily processed and full of sugar. THAT’S what you should be “scared” of. Not bananas because their high in sugar (yes bananas are one of the highest sugar/carb count but they are FULL of nutrients). I would never completely take out a wholesome food from my diet. Instead, I know that eating a banana early in the morning gives me the best chance to be able to use its nutrients instead of being stored as “fat” (sugar IS sugar), or after a workout where my body will utilize it. It is all about understanding foods not giving up on them.

Here is a great article from live strong that I will leave you with:

Some popular diets such as the Atkins diet demonize carbohydrates, claiming that eating carbohydrates leads to weight gain. The Merck manual says carbohydrates are a very important part of a person’s diet because they provide energy to the body. While some carbohydrates are very healthy, others may, in fact, lead to weight gain. It is important to understand the distinction between refined carbohydrates and unrefined carbohydrates.

Refined and Unrefined

The Merck manual explains that refined carbohydrates are highly processed. The fiber and many nutrients in refined carbohydrates have been stripped out. Refined carbohydrates–such as white bread, cake and candy–are essentially empty calories, which may lead to excess weight gain. Unrefined carbohydrates–such as brown rice, fruits and vegetables–contain fiber and many vitamins and minerals. They tend to stabilize blood sugar levels and promote a healthy weight.

Whole Grains

Whole grains include 100 percent whole wheat bread, whole grain barley, brown rice, buckwheat, bulgur, quinoa, oats and corn. The National Institutes of Health recommends that 40 percent to 60 percent of a person’s diet come from carbohydrates, mostly unrefined carbohydrates containing whole grains. Whole grains include all three parts of the grain: the bran, endosperm and germ. Each part has distinct nutritional benefits.

Fruits

Fruits such as bananas, apples and berries are simple carbohydrates in that they are digested fairly quickly by the body. Fruits are unrefined, though, so they contain many important nutrients. Fruits are considered to be a good carbohydrate because they are packed with vitamins and minerals and have fiber to help you feel full.

Legumes

Beans, lentils, dried peas and peanuts are all examples of legumes, which are good carbohydrates according to the Merck manual because they contain protein to help you feel full. They are also full of fiber and rich in vitamins and minerals. The many nutritional benefits and the fact that they are unrefined make legumes a healthy carbohydrate choice.

Bad Carbohydrates

The category of white carbohydrates encompasses many different foods such as white bread, white rice and white pasta. These foods are considered to be bad carbohydrates, which should be limited in a healthy diet. The National Institutes of Health says refined carbohydrates such as white bread and white rice may increase the risk of diabetes and lead to weight gain.

Sugar

Any foods that contain sugar–such as candy, chocolates, cake, muffins and cookies–are refined carbohydrates. These foods are bad carbohydrates that should be limited because they have no nutritional value whatsoever. They provide empty calories, and the National Institutes of Health says empty calories from refined carbohydrates may lead to obesity.

Eat to live, don’t live to eat. Enjoy eating healthy, google recipes, eat wholesome foods and get moving and I promise your life can change. It’s hard at first but is so worth it. Just educate yourself don’t just listen to someone because their in “great shape”. Trust me, starving yourself will make you lose weight but is far from healthy.
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No negative nancy over here.. finally.

So with all my depressing posts lately I figured I’d switch it up a bit.. Things are going well (besides all my bullshit drama I create for myself) for a change.

My progress at the gym is getting better and better. Probably because the more leaner I get the easier it is for me to stay motivated. I had a long talk with my IG friend Jenna about getting upset when were working out when we feel disgusted with ourselves. I cant tell you how many times I have walked out of the gym, how many times I’ve cried at the leg press or how often I looked in the mirror and instantly became depressed and ruined my my motivation to continue. I’m not exaggerating either.. I have stopped mid set and walked out because my legs looked huge or my pants were too tight and my “muffin top” was noticeable. Then when anxiety sets in it becomes a nightmare and  may or may not turn into a binge that day, but it sure affects my attitude and my self worth. It’s a sad cycle to live, trust me.

However I think I’m over that phase right now ( I say right now because I have been doing this for the last 4 years) because I’m starting to see my progress. My legs are thinning out and I can feel my abs stubbornly trying to show. I have been eating pretty clean but allow myself to steal a french fry from my boyfriends plate or eat a serving of sorbet every now and then just to enjoy this whole process. I’m a sugar fein so giving myself a treat here and there is always nice. ( Speaking of being a sugar fein I allow all types of fruit in my diet I will only cut it out when I’m training for a show. Fruits can have a high carb count and be loaded with sugar but when I get crazy with working out anything whole natural and organic are all allowed).

gf

I posted this picture yesterday on my other accounts and have been asked what my routine is.. So lets take a gander.. Lately I have been doing full body workouts however, I usually split it up by each body part training legs twice (a separate day for quads and another for hamstrings) but the thing that does stay the same is how I lift. I don’t train with a spotter but I try to lift as heavy as I can all the time unless I am super setting to exhaust my muscles (ie doing DB Bicep curls then taking a BB half the weight and knocking out as many reps as I can till failure).

photo 5

I do about 200 weighted lunges a week (again I train legs twice a week so each session I do 5×20 lunges). I squat a lot and as heavy as I can (front squat sumo squat errrythangg). I also use BW squats and lunges as my active testing. Meaning in between reps I’ll knock out 20 body weight squats. I don’t have a rep or set scheme I tend to get unmotivated if I have a goal of 10 and I can’t reach it so I usually always go to failure. If the reps become too easy I up the weight

For cardio I spin (bike) the stair master (don’t hold on!!!!!) and always an incline on the treadmill. Cardio times always change depending on my mood and how hungry and cranky I am however I don’t do less than 30 min (unless I’m super uncomfortable). During contest prep it’ll range from 30min to 2 hours (spilt up into 2 sessions of course).

My “diet”:

My eating is pretty basic. I eat anything whole, natural and unprocessed.

Carbs: Brown rice oatmeal sweet potatoes regular potatoes whole wheat pastas and Ezekiel bread.

Protein: Ground turkey ground beef pork chicken. Any kind of protein rather  regardless of its fat content (everything in moderation).

This is what our date night always consists of... MEAT!

This is what our date night always consists of… MEAT!

Any and all veggies and fruit!

Every Morning I have a protein shake with fruit and flaxseed. On Occasion I add 1/2c oatmeal to the mix. It’s easy convenient and usually tastes amazing (I use Dymatize Iso in Chocolate but currently have Gourmet Whey in strawberry banana and its awful). When I get hungry or about 2 1/2 hours later I will snack on either Greek Yogurt (Brown Cow is great and has the least amount of calories compared to Fage. Calories are important but I don’t count them its just why eat something I can consume for 1/2 of the calories and it tastes the same?). I have 100 calorie packs of almonds (because I could eat nuts all damn day), or maybe a serving of applesauce to hold me over. Next is usually a bigger meal around lunch time. It ranges from WW or Brown Rice pasta and ground turkey to Chicken Brown rice and broccoli. I sometimes get creative and make meatballs or something else but these are super simple to make and it is something I fall back on because I actually enjoy both dishes). Post work out I will have another meal containing protein (I don’t focus too much on the carbs here unless its leg day. Otherwise if I’m in the mood or just a little more hungry Ill eat a piece of E. Bread with PB). However when it comes to Post Workout a carb is SUPER important (its what makes you grow!!), as is protein so I’m sure to take in both. If I am up for more than a few hours after that meal I will consume a casein shake (casein protein digests at a relevantly slower rate which is great while you sleep).

fd

Post Workout Smoothie made with greek yogurt instead of protein powder.

Until contest prep I have 1-2 cheat MEALS (NOT DAYS!!!) a week, where I have basically whatever I want for 1 meal. I also eat a lot of nuts (almonds cashews) and peanut butter on occasion. The thing with food is the less processed the better for you. “Dieting” isn’t fun, but changing your lifestyle can be. Granted I don’t eat out at McDonald’s or consume high amounts of bad fat on the daily (lets face it carbs fat and sugar taste like the devil!) but I do enjoy the foods I eat to maintain the body I want. You just have to prepare yourself first mentality. Start with goals and work towards them and get up and move!

Like here.. shes my motivation.

Like here.. shes my motivation.

The hardest part is starting but you have to at one point right? My motivation comes from feeling uncomfortable in clothing which really puts me to tears. Though I have no one to blame but myself it’s a hard pill to swallow. Don’t be ashamed or embarrassed life isn’t as easy as people make it out to be but once you start seeing progress you’ll get more and more excited to be a healthier you. The rewards of being happy with yourself is a prize within itself

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A quick peek into my infamous ass workout :)

So.. since I am clearly obsessed with my own ass.. posting it everywhere in which it could be posted, I get a lot of attention… probably because for a white girl, it’s huge.

Well I’ll explain what I’ve done, and am currently doing..

When I train legs, I train them hard. I try to lift as heavy as I can, majority of the time.

My basic movements or lifts are:

Squats
Lunges
Deadlifts
Leg Ext
Leg Press
Plyometrics

I train legs twice a week: Quads, then glutes and hamstrings.

Both leg workouts  I do 5 sets of 20 weighted lunges.  Weight really depends on my mood, but ranges from 20-50lb DB’s (so technically 40lbs-100lbs).

 

**quick update.. I don’t do my basic “movements” in each workout I split one day into Quads, and another into Hamstrings (example, squats for quads, deadlifts for hamstrings). Lunges work both muscle groups therefore I love them.

My biggest trick though, outside of lifting heavy, is body weight squats……EVERYWHERE. I literally squat everywhere (I have been known to do walking lunges while I walk my dog..but this isn’t common).. what is is how much I squat. It is so easy to just knock out 20 reps before I go pee, after I go pee, in between sets, before I go to bed, everywhere.

Another HUGE and important staple to my workout regimen? I EAT.

Yup.. I FEED my muscles.

My post workout meal secret? Carbohydrates.

Moderate-to-high carbohydrate diets provide better energy levels, support muscle growth, prevent muscle break down, and promote faster recovery after training, all of which are vital when athletes are training for size and strength.

Carbohydrates in my current diet:

  • Brown Rice
  • Oatmeal
  • Whole Wheat Pastas/Breads
  • Sweet Potatoes

I don’t count or keep track of my macro-nutrients, been there done that. Frankly I become too obsessed with counting calories and weighing my food, so in turn I keep my foods clean.

I will do another post regarding the importance of carbohydrates (because it seems like I was before, that many people are “afraid” of carbs.. what you should be afraid of is sugar and processed foods), but just wanted to dip into it a little bit because it IS important. EAT YOUR CARBS PEOPLE!!

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Day 72 Effort only fully releases its reward after a person refuses to quit.

Okay so I apologize that yesterdays (or what you got today) was pointless.. Mondays and Wednesdays are SUPER draining as it is, and then you add training and  “dieting” and its like wtf. So I was having a semi nervous breakdown this morning (no thanks to my mother, but thats another time), and it seem to carry on to about mid morning. Stupid things were going wrong.. its like I couldn’t fully function lol. I am adding some more carbs (SLIGHTLY nothing drastic, just 1/4 c dry oats after a strenuous working).. I am realizing in class just how important they are, and how few weeks you should go without them. Now don’t get me wrong, I knew carbs (COMPLEX = GREAT CARBS), were good for you (just like GOOD FATS ARE TOO!!!!), but didn’t know how much. Now it does differ with everyone. Honestly, I could tell you what I do, and you guys read what I do, but everyone is different and may not work for you. You could be trying harder than I am and vice versa.. or I ate a few (shit ton) more almonds than you… lol.. there is always going to be different factors (even BMR lololol jk ill shut up now..), but in the end, I think the point is clear…

..GET MOVING AND QUIT EATING SHIT!

Guys sorry for all the rambling but since my instagram account is kinda blowing up a bit, I have been receiving a few questions (which is awesome obviously), but it’s simple and PLEASE do not get into all the equations and shananagins..Do you honestly think that Mcdonald’s is benefiting your weight loss goals? Do your part and make choices that will positively affect your life. You are what you eat remember.. Sorry.. I don’t want to be a piece of shit.

The Food Log

All liquids DRANK! (water and 1 1/2 powerades)

 830am Protein Shake (Dymatize, 1/2 water, 1/2 muscle egg, some PB2, ice)

1130am 10…turned into 12-14 almonds. lol (SEE extra calories..so I drank some tea and water a little longer for an actual meal because it seemed to have helped the cravings for food.

230pm Chicken Asparagus MUSTARD!!

505pm Chicken and Mustard and I think 10 more almonds lmfao… sorry.

9pm Protein Shake (Dymatize, Pb2, 1/4c oatmeal, ice) <– LOVE.

The Workout

Incline Chest Press (sat by the 2 cuter boys of the gym on accident).

Took 25’s started and had to put them back.. way to easy…

30 (wanted 35lbs but the whole stack of weights was empty :/)

30lbs x 15 x 1
30lbs x 12 x 2
30lbs x 8 x  1

Then I kind of stopped and looked around because EVERYTHING was taken… I decided that I was going to do triceps and chest (which WORKS out perfectly, because in most excerises you use the same muscles), but because I seemed to have lacked them last work out. So I was looking around and no chest or tricep machine was open.. okay so I was thinking of what to do to improvise, till I notice the free motion “ish” machine was open, and as I was walking up I thought someone said something and I looked back and it was the 2 cuties and he was like “oh, I didn’t say anything” and I apologized and then he asked if I was going to the machine (I was walking up too), and then asked if I wanted to super set with all of them. I don’t normally do that but it was awesome because he spotted me on a few I would have never of gotten. It felt AWESOME… but I have no one to lift with.. :/ lol anywho

Cable Flyes

50lbs x 12 x 1
50lbs x 8 x 1
80lbs x 4 x 1
105lbs x 0 x 0 lol. I couldn’t even more it… so I was like… I;m leaving. And I walked away into the yoga rooms.

Plyo Time.. 

Box Jumps. Jump Squats. Tricep (BW) Dips.

10 x 10 x 20 x 4

then

5 Min Planks*Arms were killing right here….*

then I left and went to the pec dec 🙂

40-65lbs 8-10 reps

30 Min Stairmaster – Interval HIIT (kinda…..)

Day 72 in Pictures..

  1. My Powerade problem lol.
  2. Want some asparagus with that mustard?
  3. Post Workout Munchie… (salt free cake, protein almond butter, coconut shreds).
  4. Just leaves it out so I can see it… :/
  5. Greek yogurt (plain), mixed with a packet of stevia, and a dollop of PB.. omg. I want to try!!!

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Processed Foods

“THE LONGER THE SHELF LIFE; THE SHORTER THE HUMAN LIFE”

WHAT ARE PROCESSED FOODS?

I’ve been told that all processed foods are bad for us. I am having a hard time understanding what exactly is considered to be “processed food.” Do you have a list or something that would help me? Why are processed foods bad for us? Are there any processed foods that aren’t bad or even maybe good for us?Jen – About.com User

Dictionary Definition?

Processed foods have been altered from their natural state, either for safety reasons or for convenience. The methods used for processing foods include canning, freezing, refrigeration, dehydration and aseptic processing.

There are a lot of processed foods being sold that aren’t good for you. Many of the bad processed foods are made with trans-fats, saturated fats, and large amounts of sodium and sugar. These types of foods should be avoided, or at least eaten sparingly. A common piece of advice is that if you can’t pronounce any of the ingredients you may want to avoid the product.

and some processed foods that are.. (ONLY by technicality)..

Milk is actually considered processed. It’s pasteurized to kill bacteria and homogenized to keep fats from separating.

But I hope you understand what I mean. For the most part, if it’s in a bag, box or package you probably shouldn’t be eating it.. or better yet, if it lasts for more then 2 weeks you shouldn’t be consuming it lol.

Still don’t care? Here are some fun facts that might make you care…

1: Deciphering food label ingredients leads to unappetizing results. Take the innocuous-sounding castoreum, which is used to enhance the flavor of puddings, candies, and some frozen dairy desserts. You might be surprised to know that it’s derived from beavers–beaver anal glands, specifically.

2: Many foods get their red coloring–“carmine”–from ground-up insect shells that can cause severe allergic reactions in some people.

3: The greater the number of cheap cuts of meat ground into a single patty, the greater the risk of contamination with E. coli. A standard fast-food burger contains the trimmings of dozens of cows raised around the globe.

4: According to research from UCLA, it takes only two months to lower levels of brain chemicals responsible for learning and memory (like BDNF) on a steady diet of processed foods.

5: Processed food is only as good as its packaging: In the summer of last year, Kellogg’s recalled 28 million boxes of cereal because a compound in the box lining (the company wouldn’t say what) was giving off a foul smell and tainting the taste of the boxed food.

6: The same company that makes metal detectors for airports also sells them to food manufacturers, who use the devices to test processed meats for stray wires, metal shards, and hypodermic needles.

7: The ingredients list for Strawberry Fruit Roll-Ups doesn’t include…strawberries.

8: Animal feed given to factory-farmed cows contains rendered roadkill and euthanized cats and dogs, as well as plastic pellets as a cheap form of “roughage.”

9: There are more than 80 ingredients in one Oscar Mayer Lunchables Breaded Chicken and Mozzarella sandwich.

10: The FDA allows 19 maggots and 74 mites in a three-and-a-half-ounce can of mushrooms.

http://www.huffingtonpost.com/maria-rodale/top-10-reasonsbr-to-avoid_b_1201560.html

Processed foods that are bad for your diet:

  • Canned foods with large amounts of sodium or fat
  • Breads and pastas made with refined white flour instead of whole grains
  • Packaged high-calorie snack foods such as chips and candies
  • Frozen fish sticks and frozen dinners that are high in sodium
  • Packaged cakes and cookies
  • Boxed meal mixes that are high in fat and sodium
  • Sugary breakfast cereals
  • Processed meats

When you go grocery shopping, stick with NATURAL FRESH WHOLE FOODS. Fruits, veggies, poultry ext. STAY AWAY FROM THE INSIDE OF YOUR LOCAL GROCERY STORE!!!!

This wont be easy but this is a lifestyle, and a healthy one at that. This is serious. No one understands or believes that what you put in your body is a HUGE deal. Maybe you have to experience a heart attack to accept the idea and to change your lifestyle. I’m here to help. It’s going to go suck at times and hurt at times but you can do this. MIND OVER MATTER. Find your control, because right now you have none.

Suck it up and one day you won't suck in

If you love food more then you love your health, don’t bothering following me.

now..

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