Well, it's been almost a month since my show and off season is going really well. I am back to lifting heavy which I love and I'm getting PR's like crazy which is AWESOME! I will be posting updates to my physique every 2 weeks on here with random posts in between. Why you ask?
1. Because it will hold me accountable for what I eat. Since I have no show soon, it will keep me from going crazy town on cheats.
2. Because I want you all to see that gaining weight in the off season is NOT a bad thing.
3. Because I want to show that a girl can lift!!
4. I don't know what 4 should be (I sound like Michael Keaton in Mr. Mom)
So, look here every 2 weeks for updates. I will be listing my workouts and any PR's that I get (personal record). Like the other day I did 175 on squats for 3 which I was THRILLED about!! Go me!!
Til then, keep it real, keep it heavy and always keep it TIGHT!
xoxo
D-
Friday, August 17, 2012
Sunday, August 12, 2012
Cheat Day Treat #2
Honey Apple Cinnamon Protein Bars
Servings: 15 servings
Active time: 10 minutes
Total time: 35 minutes
2 cups oats
1/2 cup honey
2/3 cup apple sauce
2 tablespoons sweetened chocolate chips
1 cup vanilla whey protein powder
1 tablespoon cinnamon
Directions:
Preheat your oven to 350F
Combine all ingredients in a large mixing bowl.
Spread out the batter on a cookie sheet
Bake at 350 degrees for 15-20 minutes, or until the bars are a nice golden brown color
Cut and allow to cool.
Gearing up for a new week...
Ahhhh Sundays... A day of rest (even though my twins say "can we go to the gym today?" They LOVE it there)
Cleaning the house, getting everything ready for the upcoming week. Food prep, dishes, laundry.. Guess it's not a day of rest after all :)
I have people ask me all the time: What do I eat? Well let me tell you. I eat Oats, PB, Rice (both brown and white), rice cakes, fruit, chicken, fish, steak, veggies, salad, white potato, sw potato, protein shakes. This is OFF season mind you. I don't really limit myself in the off season. I follow a plan, stick to it, but if I want a bowl of grapes or a bagel or a bowl of raisin bran, I eat it. I allow 2 cheats a week sometimes 3 if I really pushed myself in the gym that week (which is every week cuz I almost always give it 110% unless I'm on deaths door which I hope not to be for a LONG time)
As of now I eat 6 meals a day and I eat every 3 hrs. Mix of protein fat and carb at every meal is the healthiest way for me to gain the size I need in this off season. I want to make the switch from Figure to Physique in 2013. I think that's more my style and it allows me to show more muscles off rather than just doing mandatory poses. So, in order to do that, I need to GAIN some proper size in the next 6 months and really 6 months isn't a long time to build, so I have to make sure I do it properly. I know what I weigh right now but I don't plan on getting on a scale anytime soon. That thing makes me crazy. I KNOW that muscle weighs more than fat, I KNOW this yet I get freaked out every time I see the # go up. So... I won't get on. I might every 2 wks just to make sure I'm not adding unnecessary fat.
My training is now back to HEAVY lifting (old school for me baby!). I know squeezing the muscles allows great separation but to me I need the size first, then I'll worry about separating what I have. I usually am one of about 3 girls in the weight section at my gym. I lift heavier than some of the guys in there too ;) I love it. It's my playground!! There's NO better feeling in the world than doing a heavy set and shaking afterwards. NOTHING! Well, maybe getting to eat a Reeses PB Cup ;) So, for this girl, heavy it is.
My training looks like this:
Mon- Back, Abs and cardio
Tues- Chest, Bis' and cardio
Wed- Cardio only
Thurs- Legs only
Fri- Shoulders and cardio
Sat- Cardio only
Sun- REST DAY
So.. that's it, there ya go.. Any questions, please feel free to comment.
Happy Training!!!
Cleaning the house, getting everything ready for the upcoming week. Food prep, dishes, laundry.. Guess it's not a day of rest after all :)
I have people ask me all the time: What do I eat? Well let me tell you. I eat Oats, PB, Rice (both brown and white), rice cakes, fruit, chicken, fish, steak, veggies, salad, white potato, sw potato, protein shakes. This is OFF season mind you. I don't really limit myself in the off season. I follow a plan, stick to it, but if I want a bowl of grapes or a bagel or a bowl of raisin bran, I eat it. I allow 2 cheats a week sometimes 3 if I really pushed myself in the gym that week (which is every week cuz I almost always give it 110% unless I'm on deaths door which I hope not to be for a LONG time)
As of now I eat 6 meals a day and I eat every 3 hrs. Mix of protein fat and carb at every meal is the healthiest way for me to gain the size I need in this off season. I want to make the switch from Figure to Physique in 2013. I think that's more my style and it allows me to show more muscles off rather than just doing mandatory poses. So, in order to do that, I need to GAIN some proper size in the next 6 months and really 6 months isn't a long time to build, so I have to make sure I do it properly. I know what I weigh right now but I don't plan on getting on a scale anytime soon. That thing makes me crazy. I KNOW that muscle weighs more than fat, I KNOW this yet I get freaked out every time I see the # go up. So... I won't get on. I might every 2 wks just to make sure I'm not adding unnecessary fat.
My training is now back to HEAVY lifting (old school for me baby!). I know squeezing the muscles allows great separation but to me I need the size first, then I'll worry about separating what I have. I usually am one of about 3 girls in the weight section at my gym. I lift heavier than some of the guys in there too ;) I love it. It's my playground!! There's NO better feeling in the world than doing a heavy set and shaking afterwards. NOTHING! Well, maybe getting to eat a Reeses PB Cup ;) So, for this girl, heavy it is.
My training looks like this:
Mon- Back, Abs and cardio
Tues- Chest, Bis' and cardio
Wed- Cardio only
Thurs- Legs only
Fri- Shoulders and cardio
Sat- Cardio only
Sun- REST DAY
So.. that's it, there ya go.. Any questions, please feel free to comment.
Happy Training!!!
Friday, August 10, 2012
Let's get real here...
A friend of mine has a blog, she was posting about rebound weight, prep body vs off season. I'm right there. I've already posted about some of it but you know everyone always wants to stay "stage lean" and it's just not possible, nor would I want it to be. I like food just like anyone else. I like the way I look on stage and the week after but I do NOT want to be in "prep" mode all year long. If you eat clean and allow yourself some cheats every now then you'll stay pretty lean while gaining some lean muscle if you're following your plan and training right that is. It's hard to see fluff slowly creep up. It's hard to see your abs disappear basically overnight BUT it's all part of the process and you just gotta trust the process. I was sooooo scared I would not be ready for my show at like 10 wks out and boy was I wrong. My coach kept telling me, you're fine, you're fine, you're on point etc but looking at myself I was so damn scared. BUT everything worked out and I looked the best I've ever looked. So I guess what I'm trying to say is, go ahead have a cookie, have a Starbucks Frap, as long as you don't overdo it you'll be A-OK come show time. If you come across people who say "oh I don't want a piece of cake" or "I haven't had pasta in 12 years", they're LIARS. They do want it!!! You're not foooooolin anyone pal. Everyone wants cake...
Everybody loves cake. (Shrek)
I mean come on. Fruit. Allow yourself fruit in the off season. It's healthy for you. Just not in prep. There are a lot of "followers" out there but you have to know what YOUR body responds to and what you should or shouldn't eat. Ask questions, ask others their diets, what they do, what they don't do. It's all a learning process. Don't ever be afraid to ask.
As for me, I'm holding steady at 142 and fine with it. I'm eating every 3 hrs, having healthy carbs and fats and protein and 2 cheats (or maybe 3) a week :) I am enjoying my life and training hard!!
NO EXCUSES!!!
Tuesday, August 7, 2012
Tasty Treat
High Protein, Low Carb Banana Muffins :)
3/4C egg whites
1/2 C plain greek yogurt (I use vanilla only cuz I like it a little better, adds a little extra sweetness to the batter)
1/2 C oats
1 large banana mashed
1 t baking powder
1 t baking soda
1/2 t cinnamon
Pinch of salt
Baking Steevia or 1/2 C of any sweetener that measures like sugar
2 scoops of either Vanilla protein powder or banana (I use Gaspari Banana Perfection)
If you wanna cheat a bit, throw some dark choc pieces in there ;)
Mix it all together and bake at 350 in sprayed muffin tin for 15-18 min or until a toothpick comes out clean.
Nutrition Breakdown:
58 cal
9 carb
7 protein
2 fiber
1 sugar
VERY TASTY and good for you!! Enjoy!!
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