Happy St. Patty’s Day from Chicago!
1017am Woke up a little bit ago, took Marley to go potty. Waiting for home boy to wake up so we can take the children to the park.. lol.. (our dogs).. Haven;t eaten yet.. Maybe make eggs with ground turkey… I kind of want a carb, but maybe just a fruit..
1pm Took Marley to the park with Duece. They had a great time but it was SUPER fucking hot out.. and I was a little uncomfortable in my jeans.. but whatever..
3pm Lara Bar/ Flaxseed Raw cookies 1 scoop Tuna and ground turkey with some lite sour cream
Since it is the weekend I thought Id share about cheat meals and how to go about them.. You know how everyone eats really shitty and then praises themselves when they eat something healthy… like a piece of fruit? Well its like the opposite lol..
To everyone who is dieting, making a lifestyle change, getting healthy:
Have a cheat meal. Meal, not a cheat day. A cheat meal could set you back a day or two at the gym (if blown a little out of proportion), a cheat day will set you back a week. When you think of it like that it usually doesn’t make the food that appealing to me, especially when you kill it in the gym and visualize it not even counting because you ate so much it would take you a whole nother work out to burn it off.. yeah…. no thanks.. I’ll just take an extra scoop of PB please…..
What do I mean by cheat?
A meal once a week (POSSIBLY 2 meals per week if you actually are TRYING to lose weight because that means you are working hard. As long as your moving and burning calories (calories in vs calories out) you’ll see results). I tell my clients to have whatever they want once or twice a week to throw off their bodies. Changes up metabolism, confuses the body makes it work harder to burn it off.. ext. But more importantly we live in a world where all we see is mcdonalds or BK on every damn corner, where when we go out we want to EAT and not constantly worry about what we are putting in our mouths. We want to enjoy food and all of its preparations.. It’s life.. and not all of us can be perfect and eat clean and whole or even want to for that matter.. I would rather my client be 75% healthy and 25% what they pleased (fast food, alcohol, life), then hunching over from cardiac arrest.
What can you have on a cheat meal?
Whatever your little heart desires. Try to keep it under 2000-1500 calories.
*I have gotten extremely sick from eating super clean and then eating something processed or with high amounts of sugar. Please be careful.
Do you need a cheat meal?
No you don’t. But a cheat meal doesn’t have to be something bad. I am not trying to condone mass quanities of donuts to be scarfed down or thinking its okay to waste calories carbs and sugars on an 8oz of Coke… all I am saying is have a meal where you sit down and think “not broccoli and chicken? Ill take it”.. lol
“Because excess is encouraged during cheat meals, they cannot be overused, or you’d never be in a caloric deficit, and thus defeat the purpose of the diet. If you’re one of those incredibly rare human beings with absolutely no desire to cheat, more power to you. But others should incorporate them to provide relief in three ways: psychological, physical and social.”
What are my cheat meals?
My “cheat meals” is actually just a lighter version of my day to day diet.. I may have fruit whenever I want it.. An extra black bean brownie..
Another Tablespoon of Peanut Butter or extra scoop of cashews..
Condiments (Lite sourcream, ketchup, bbq ext)
Guidelines or helpful hints- cheat meal
A MEAL. Carbs fats, desserts, fast food whatever you want.
Try to keep the calorie content down to about 1500.
Try to fill up on protein first.
Know that you will be bloated in the morning.
Know that you MAY become ill after the cheat meal (depending how hard you are dieting or changing your life.. I know that if I ate something high BAD fat or high BAD sugar Id be on the toilet for the rest of the day lol )
Try to work out before hand.
Enjoy yourself (but not too much).
** this has also started binges for me, especially when I was dieting for a bikini competition, so if you are STRONG ENOUGH to discipline yourself to just one meal please go ahead and enjoy yourself.. but if you are having trouble take each day as they come. But when I would go weeks without any carbs and something looked really look at a weak part of time (also known as a trigger) I would eat myself through THOUSANDS OF CALORIES PEOPLE. THOUSANDS!! My mom can’t believe how I am not 200lbs.. Honestly.. I was probably close.. 160.. 165.. probably even heavier. Which is disgusting. And more so disgusting because it was ruining my life..
But this is why I choose my cheat meals to still be organic/ still healthy for me.. I was addicted to sugar and those binges were so bad I couldnt/didnt stop ( AGAIN, remember I have suffered years of eating disorders NOT everyone has..) But for all of my clients I tell them to have a meal once or twice.. and if they didn’t want one that was cool too more power to them.. but usually something comes up (like a sudden dinner, or someone baked you a cupcake IDK W/E), its life.. lol.. but don’t be meticulous about it.. if you have more then you thought you would have..big deal.. start again tomorrow. 🙂
5pm LA Fitness Bi’s and Tri’s
Started with BB Bicep Curls supersetted with Hammer Curls till Fail
40lbs x 12 reps / 15lbs (each hand) x till fail
40lbs x 10reps / 15lbs x till fail
50lbs x 8 reps / 15lbs x till fail
50lbs x 7 reps / 15lbs x till fail
Moved to Close Grip Bench press supersetted with BW bench dips
Bar x 15 reps/ BW x 8 reps
Bar x 15 reps/ BW x 8 reps
Bar x 12 reps/ BW x 10 reps
Bar x 12 reps/ BW x 8 reps
I did a cable curl and another excersie I can’t think of the name, but I also completely forget I did this so I am going to keep pretending I didn’t lol.
Moved to another cable curl (this time it was lower not a higher bicep curl) with a tricep pushdown.. Forgot the reps on this too, but know that the tricep pushdown I can go REAL heavy with.. Yet my arms are my weakest point.. hmmm
Any who, then did 5 Minutes of Planks
and ended with 30 min on 10-14 (incline). 🙂
7pm Went to Jewel to get dinner.
730-8pm Made and ate dinner. Steak Corn and Asparagus. See that corn was technically a cheat for me 🙂 I may also go have some pineapple in a bit 🙂 Im glad my mom cut it for me because I hate cutting pineapple.
So its about 9pm now.. Laying in bed gathering pictures and updating blogs and sending out emails.. I need to finish and call H&R block tomorrow so I can finally get my taxes done.
I did munch on flaxseed raw cookies (the chocolate flavor bc the ginger ones suck dick) and I think its messing with my stomach… Its ALL fucked up.. 😦 and Ive been getting the heart burn/acid reflux a lot lately.. hmmmmmmmmmmmmmmmmmm I wonder what that means.. I only eat so many things I wonder if I could figure this all out..
Well everyone enjoy your st patricks day!! I am going to relax a bit and get some rest.. pretty tired lately but super excited with how everything is coming along… I don’t think Ill be impatient anymore, give me 2 weeks I will probably completely have my abs in which will be SICK :):)
Just took home first in mens physique. Congrats 🙂
&& doesn’t she look great???? True inspiration.
Sorry for posting 2 in a day…..I don’t know what is happening.. Even the post said it was posted yesterday and people even commented on it but I still have to publish it again… my apologies