My Diet Prep for My Fitness Shows

Mmm breakfast - most important meal of the day!

In my last post I said I would explain how I’ve prepared for my upcoming shows.

Here it is: being strict on my diet and going hard in the gym.

There you have it, folks. Now you know how I’m prepping. Thanks for reading!

In all seriousness, that’s literally what I am doing. I returned from vacation on January 1. While on vacation I let myself enjoy whatever foods and drinks I wanted. It was the holidays, I was around people who were enjoying whatever foods and drinks they wanted to have, and I was on vacation. So, why not let loose and have fun?

For the month of January, without committing to doing any fitness competitions, I told myself if I ate clean and I did well with training that I’d consider doing a show (or two) come February.

I cooked all my meals for the week every Sunday and weighed out my food using a digital scale and measuring cups. If I was going to do this, I was going to do it the right way. I went back to eating every 2-3 hours and increased my water and green tea intake.

• Breakfasts always included 1/4c to 1/2c oatmeal, 1/4c blueberries, and 3/4c egg whites. Supplements included fish oil, CLA, and a multivitamin.
• Snack was two rice cakes, 1tbsp peanut butter, whey protein (mixed with water).
• Lunches varied with 4oz. tuna, chicken, ground turkey or beef in a wheat tortilla, 1c of veggies (broccoli, usually), and a starchy carb (sweet potato, brown rice). Supplements included CLA.
• Snack was 1c fat-free cottage cheese or Greek yogurt and 10-12 salt and vinegar almonds.
• Pre-workout supplement included SuperPump Max and during my workouts included Scivation’s Xtend (Branch Chain Amino Acids aka BCAAs).
• Post workout meal was a whey protein shake mixed with water and 12 gummy bears.
• Dinner was 4-6oz. of lean meat and a small salad with some oil and vinegar.
• Last meal before bed was protein shake with 1oz. of salt and vinegar almonds. Supplements included fish oil, CLA, and multivitamin.

This is just an example of what my typical day looked like. Of course, I would switch things up so I didn’t get too bored or start hating my foods. I did also eat beans, I used reduced-sugar ketchup, and lots of Frank’s Red Hot Sauce!

Every Saturday I allowed myself to have a cheat meal – pizza, French fries, cheeseburger, etc. This helped keep me sane and give me something to look forward to every week, plus it was a reward for me for doing so well during the week!

Once February hit, I cut out all dairy and made the switch from salt and vinegar almonds to regular, raw almonds. I do have high calorie days and low calorie days, too. Whenever I train legs, which is either 2-3 times a week, I make sure my calories for those days are high. Besides my cheat meal, this also helps shock my body and help me burn more fat. Nothing else has really changed as far as my diet goes. I still continue to lose every week, which is my goal for my show. If it ain’t broke, don’t fix it!

I will be weighing in and having my trainer, Jamie Marsh, measure me this weekend. From there, I’ll decide if I need to make any changes.

I need to stress this though – WHAT WORKS FOR ME MIGHT NOT WORK FOR YOU! It took me a while to experiment with different foods and how it affects my body. It’s all a science and it’s fun to experiment. After my two shows, I plan to try a completely different way of eating to see how my body does with that. I look forward to that!

Thanks for taking the time to read! Let me know if you have any questions or something else to add in the comment section below.

Happy eating!

Fitness Competition: Making It Publicly Official

Less than six and seven weeks out...

As some of you might recall, I was just four weeks away from entering my first fitness competition last April when I decided the timing just wasn’t right – for personal reasons – and I didn’t end up competing.

Almost a full year has gone by and my body has made some pretty incredible changes. I am much stronger and muscular this year, and am feeling quite confident with the way my body looks. In fact, confident enough to compete in two upcoming fitness (bikini division) shows – one on Saturday, April 14 and the other just a week later on Saturday, April 21.

I decided to finally go public with this information because I want to be held accountable for the two shows, which are less than six and seven weeks away. I kept going back and forth with the idea of competing, but I did start dieting in January… just in case!

This will give me something to look forward to and really focus hard on, which I definitely need at this point in my life. Last year, I let my personal reasons get in the way of following through with my goals. This year, I am not letting that happen. As I get older, I am learning to turn everything negative that comes my way into some sort of positive.

These shows will give me even more credibility when I write for my personal blog, as well as for www.tweakfit.com, a blog I’ve been writing for since January. Not only that, but as soon as I become a Certified Personal Trainer (CPT) – yes, that will happen this year, too (stay tuned for that!) – it will help me in that area as well!

By now, you’re probably wondering which shows I will be competing in… April 14 is the 2012 OCB Pine Tree State – Bodybuilding, Figure, & Bikini, which will be held at the Westbrook Performing Arts Center in Westbrook, ME. Pre-judging is at 1pm and finals begin at 5:30pm.

The other show, on April 21, is the OCB Spirit of America (SOA) and will be held at Carver High School in Carver, MA. Prejudging begins at 11am and finals are at 5pm.

Because the OCB is a natural bodybuilding organization, every competitor will be drug tested using a polygraph machine. Luckily, I’ll only have to do it once for both shows.

So, there you have it! I’d love to have people show up and cheer me on – you can even make signs! Just make sure you spell my name correctly… haha.

I want to explain how I’ve prepared for these shows thus far, but I’d rather do it in a separate blog post as this one is already too long. I’ll be sure to post something soon.

Is anyone else out there competing this year? If so, which shows and which division do you plan on competing?

Thanks for reading!

Control Your Sugar Cravings!

Lemon Heads. Cinnamon buns. Lindt chocolate. Snickers. Skittles.
 
Sugar, sugar, sugar! Who doesn’t love sugar?!
 
I don’t know about you, but when there is peanut butter/chocolate fudge, chocolate chip cookies, or even atomic fireballs near me I want it and I want it all!
 
What is it about sugar that keeps you coming back for more? Why is it one of our biggest weaknesses?
 
Sugar releases endorphins and they produce a natural “high” for us. Unfortunately, that “high” goes away very quickly and it leaves us wanting more and more sugar. Just like a drug addict, people who are used to eating sugars and decide to go on a diet go through withdrawals. Sugar withdrawals suck!  
 
When I started my competition diet last January, the first two weeks were BRUTAL for me. I was constantly chomping on sugar-free gum and chugging water with Crystal Light in it like it was my job. Anything to beat those cravings – I wasn’t caving in!
 
This leads me to the purpose of this post: how I beat my sugar cravings and other ways you can, too!
 
1)     Sugar-free gum – if it says sugar-free, stock up and chew, chew, chew. Feel free to blow a couple of bubbles, too. Those are always fun. Except when they pop all over your face and your eyelashes stick together.
2)     Drink lots of water and, if you want to, use some Crystal Light. The “on the go” packets carry only 5 calories in one packet. I usually pour in one-quarter of the packet in my 16.9oz of water. Gives it the perfect sweet taste I need.
3)     Drink hot green tea with a packet of Stevia or Truvia (all-natural sweeteners). This will take you a while to drink and fills you up in the meantime, saving you from those unwanted calories!
4)     After eating a meal, brush your teeth.  
5)     Make a protein shake.
6)     Make your own goodies, but substitute with oat flour or Stevia or Truvia.
7)     DO treat yourself to a cheat meal! Don’t deprive yourself or you’ll go nuts and it might cause you to become grumpy and no one likes to be around someone like that. Trust me, I know.
8)     Don’t skip meals – eat every 2-3 hours and make sure you’re eating protein with every meal. Protein helps keep you fuller longer, plus it helps build muscle and muscle burns fat.
9)     Get it out of the house! If it’s within your line of vision, especially at your house, you’ll be more apt to eat it.
10) Eat fruit instead. Apple with the peel is fine. Did you know eating the peel of the apple promotes muscle growth? Yup, it’s true!  
 
Ready to beat those sugar cravings?! You can do it!

Brittni: Transformation Story #2

I wanted to do another transformation story, but this time on a best friend of mine – Brittni. I met Brittni when we were both in college a few years ago. When I first met her, she rarely worked out – maybe hit the track for a few sprint workouts here and there. Her schoolwork was very time consuming and that was her top priority.

Brittni moved from Maine to Florida a couple of years ago and hitting the gym was the last thing on her mind. She was trying to get settled into a new area with a new job and new friends.

Brittni finally started hitting the gym at age 25. She is currently 27 years old and stands at 5’2” ¾ - let’s just call it 5’3’’. In 2008, at 25, she weighed in at 132lbs. With the right diet and exercise, she is now 110lbs and looks the best she has ever looked in her entire life – so far ;-)

Black bikini: Spring 2008, 132lbs
Purple bikini: June 2010, 115lbs

What prompted you to start working out?
I looked at my pictures (post grad school) and noticed I progressively put on weight since college. I moved to Florida and wanted to look good going to the beach and night clubs, etc. because Florida is known for it's heat and barely there clothing! I found exercise as a de-stressor and confidence booster.

It helped better my health overall, too. I was tested for blood pressure and cholesterol at work for our annual wellness profile and I had high numbers at a young age.

Fast forward a couple years later. You’re showing interesting in competing in a fitness show for the first time (bikini division). What sparked that?
I was working out a lot, about 4-5 days a week, but without any plans. I had a few people ask me if I was doing anything with fitness, but I wasn't. I started looking into it on Facebook; a lot of the girls who compete have their own athlete pages. I added them, and after doing some light research I decided why not! When you (yes, Brittni means, me, Magen) agreed to train for a show, too, it was helpful!

What keeps you motivated?
Pictures of others who compete, my own progress photos, my measurements (not the scale), motivating quotes, and setting goals with deadlines keep me motivated! It also helps me if I buy a new piece of clothing or shoes!

What does your current diet look like?
I am eating seven times a day with 1 or 2 of the meals as a whey protein shake (the best protein is from "real" food, so I try to avoid shakes too often). Most of my carbs are earlier in the day, breakfast being the largest intake of carbs. My diet is made up of 50% protein, 30% carbs, 20% fats (aka 50-30-20). My protein sources are chicken, fish, cottage cheese, eggs, nuts, and whey. My complex carbs are sweet potatoes, brown rice, or a whole grain - oatmeal, cream of wheat, or oat bran cereal. I take in simple carbs minimally, which is about 3/4 to 1 cup of fruit a day (spread out during the day) plus 1 banana for my post workout meal - simple carbs are low in calories and give you a quick burst of energy. I drink water and tea mostly.

Still making progress

What is your favorite cheat meal?
Italian/pizza/bread and the other is sushi. It's usually something carb-related and a red meat! Closer to competition I plan to switch a healthier choice, i.e.; filet and sweet potato at a nice restaurant.

Ok, we all have them, what is the area you’d most like to improve on?
My stomach area is my trouble spot. I have noticed with diet that it has changed drastically and is less of a trouble spot. Carbohydrates impact me the most, especially with holding water and belly fat!

Which supplements do you take?
Biotin, BCAAs 3x a day, CLA 4x a day, Multi Vitamin 2x a day, Fish oil 1x a day

October 16, 2011

Fiber pills (4-6g of fiber) at night only. My pre-workout is C4 Extreme. I use Gold Standard 100% Whey or Amplify XL protein (found at GNC). I am not currently using any fat burners or diuretic.

What does your training regime look like?
I do double sessions Monday, Tuesday, Thursday, and Friday to split my cardio up. Typically, I do 20-30 minutes in the morning. If I do 20 minutes it's more intense cardio, and 30 minutes is moderate. I lift 5 days a week: sets of 3-4 with reps ranging from 10-12 or 20. I will also incorporate drop sets. These vary depending on my needs and I try to vary them every 2-3 weeks. I never do the same FULL workout regime twice. I believe in muscle confusion.

Monday – Legs
Tuesday – Shoulders, Triceps, Chest
Wednesday - Calves, Plyometrics, Abs
Thursday – Legs
Friday – Back and Biceps
Saturday – Cardio and abs

I will always complete my afternoon workouts with 30 minutes of moderate cardio with my heart rate in the 120s. My cardio machine choices are the treadmill, bike, or cross trainer. Saturdays I do cardio and abs only but for the most part I will complete body weight exercises that target my whole body - push ups, dips, pull ups, squats, and kettle bell. I never do the same workout twice. 

October 16, 2011

Who in the fitness industry inspires you/who do you look up to?
I love Erin Stern and Jamie Eason's techniques and knowledge. I think Amanda Latona, India Paulino, and Nicole Nagrani look incredible for Bikini .

What is your favorite motivational/gym quote?
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit." — Aristotle

If I snatched your iPod from you, what type of music would I find on it?
I usually have Pandora radio on David Guetta, Notorious B.I.G., Jay-Z, trance, house music, or Rihanna.

Favorite brands to workout in?My favorite is Under Armour for clothing and Nike for shoes and accessories.

Anything you dislike about working out or dieting?
Early mornings!

What are your future goals and plans with fitness?
I am competing in my first show through the National Physique Committee (NPC) in March.  If all goes well I would like to compete in 2-3 more shows in 2012!

When you need to do some research on training/dieting/finding new workouts, which site(s) or book(s) do you tend to go to?
Bodybuilding.com, Muscle and Fitness Hers magazine, and Women's Health


What, if any, fitness tips or advice do you have for readers whether it be someone looking to start working out, someone who is currently working out, or trying to reach a fitness goal?
If you are a beginner, start off slow. Go to the gym for 30 minutes and do a little cardio; walking on the treadmill or riding the bike. I would go 3x your first 3 weeks then add another day. I would begin lifting weights shortly after as you will burn more calories and have more shape. I would suggest hiring a personal trainer to guide you initially.

If you are already working out look into adding another day to your week. Change your exercises, sets, weights, and rep counts every few weeks. Instead of using free weights use the machines and/or cables or vice versa. Add plyometrics at least once a week, it makes a huge difference in your conditioning.

And if you are trying to reach a fitness goal, I would suggest changing your diet to eating "clean" and adding supplements to your plan. I didn't notice any changes until I did these two things!

The three photos of Brittni below are from December 18, 2011. In just two months, she's improved that much. YOU, too, can do this with the right diet and exercise, and motivation and dedication!! 

GOOD LUCK IN YOUR FIRST SHOW, BRITTNI!!

What If I'm Lactose and Soy Intolerant?

I recently had a friend ask me a question regarding being lactose and soy intolerant. Her concern was that she is unable to digest lactose or soy products, so what was she to do for recovery meals after her workouts. She feared she might not be able to get the same results if she didn’t use anything. I assured her she can still get the results she wants and told her to stay focused and not get discouraged.

After I did a little research of my own, I found that she could take a brown rice-based protein powder (I suggested Source Naturals Brown Rice Protein Powder) and mix that with Unsweetened Almond Breeze milk, which is both soy- and lactose-free!

If you find that you are sensitive to soy and lactose, be sure to always read the ingredients of each label.

Hope this helps others!

Morning Workouts Are The Best!

I recently started going to the gym in the mornings again and wish I would have started that sooner!! I was doing that religiously last fall and winter and as it got nicer out, I started to go in the afternoons so I could enjoy more of my night and stay up later and sleep in longer. Doing that only ended in me skipping workouts, which is no bueno.

I have been going in the mornings and skipped one morning for more sleep and told myself I’d just go after work, but I couldn’t get myself to go! – I was just too tired and with the crowds, forget that! Never again will I do that! I truly enjoy being at the gym bright and early… here are my reasons why:

• No crowds
• Machines are open
• Quality of my workouts is kickass!
• Get to work early/on time
• Energy lasts throughout the day – no more 2 p.m. lull!
• Stay more on track with my clean eating
• Workouts last longer because I have more time and I’m not rushed
• Don’t skip an exercise or stretching
• Consume more water throughout the day
• Sleep better at night
• More motivated to pack my gym bag at night/gather my meals together & more motivation for other tasks
• Have time for other things after work

I could probably add more to this list. In fact, here’s another big one: my workout is out of the way! I also feel more clear-headed throughout the day, which makes for an even more productive workday!

When do you workout? Morning? Afternoon? Evening? Morning and evening?

Build Muscle Mass Now!

You bust your ass in the gym all the time, but where are the results? Why haven’t your muscles grown? It’s what you do outside of the gym that’s crucial! 

I recently read a couple of articles that included words of wisdom and advice from Bodybuilding.com writer Jim Stoppani. Jim isn’t only a writer; he received his doctorate in exercise physiology with a minor in biochemistry from UConn. According to Bodybuilding.com, “Following graduation, he served as a postdoctoral research fellow in the prestigious John B. Pierce Laboratory and Department of Cellular and Molecular Physiology at Yale University School of Medicine, where he investigated the effects of exercise and diet on gene regulation in muscle tissue.

He was awarded the Gatorade Beginning Investigator in Exercise Science Award in 2002 by the American Physiological Society for his groundbreaking research. Currently, he serves as senior science editor for Muscle & Fitness, Muscle & Fitness Hers and Flex magazines, is the host of the popular online training and nutrition video series Muscle & Fitness Raw!.

He has written thousands of articles on exercise, nutrition and health and is author of Encyclopedia of Muscle & Strength (Human Kinetics, 2006), co-author of the New York Times Bestseller, LL Cool J's Platinum 360 Diet and Lifestyle (Rodale, 2010), co-author of the book Stronger Arms & Upper Body (Human Kinetics, 2008), and co-author of the chapter "Nutritional Needs of Strength/Power Athletes" in the textbook Essentials of Sports Nutrition and Supplements (Humana Press, 2008). Dr. Stoppani is the creator of the Platinum 360 Diet as found in the book, LL Cool J's Platinum 360 Diet and Lifestyle (Rodale, 2010) and creator of the diet program found in the book,Mario Lopez's Knockout Fitness (Rodale, 2008).

Dr. Stoppani has been the personal nutrition and health consultant for numerous celebrity clients, such as LL Cool J, Dr. Dre, Dwayne "The Rock" Johnson, and Mario Lopez, and has appeared on the NBC television show “Extra” as an Extra LifeChanger and as a science expert on the Spike television shows “Jesse James is a Dead Man” and “MANswers”.”

Needless to say Jim knows his shit. The articles I came across included “rules” or “ways” to packing on muscle. While the following applies to both men and women, you obviously have to figure out the numbers appropriate for YOU and YOUR BODY rather than just following this program to a T. I wrote a blog to help find your number if you’re looking to lose, gain, or maintain, so go back to that and check it out if you’re unsure. It’s no surprise the first one was focused on supplying your body with plenty of calories. If you aren’t consuming enough calories, you won’t gain. It’s as simple as that. Jim suggests on workout days to consume 20 to 22 calories per pound of body weight for the day. On non-training days, cut your intake down to about 18 calories per pound of body weight. This will help keep your mass gain on the muscle side, not the fat side.

Next, you should focus on increasing your protein! After all, muscles are made of protein. Try eating 2 grams per pound of body weight a day. Eggs are an EXCELLENT source of protein! Eat at least 3 whole eggs and 3 egg whites per day to gain that muscle mass. Whey protein is just as significant as eggs. Begin your day with a protein shake because after sleeping for eight hours, your body needs the glucose during that time of fasting. About 30 to 60 minutes after your shake, go ahead and indulge in your second breakfast with slower-digesting foods like eggs and oatmeal – yum! Whey is also very important in the 30 minutes after your workout routine. It’s the fastest-absorbing protein and will go straight your muscles. Jim suggests drinking a shake 30 minutes PRIOR to your workout, too, and even adding in carbs and creatine. This will aid in muscle mass gains!

Make sure you eat carbs with care! They are definitely important for building size. On workout days, it’s suggested to consume 2 to 3 grams of carbs per pound of body weight. On rest days, 1 to 1.5 grams.

Yes, you still need your healthy fats when building muscle (and even when you’re leaning out!). Consume ½ gram of fat per pound of body weight per day – making sure you’re consuming saturated, monounsaturated, and omega-3 polyunsaturated fats. (If you don’t know what these are, look back to older blogs as I’ve explained that before.)

Eating beef will help you “beef” up, too! You are what you eat, right? It supports healthy testosterone levels and maximizes muscle growth. It’s also rich in B vitamins, zinc, and iron – all important for growing!!

Lastly, try casein protein. Casein is what makes up the majority of the protein in milk. It is a slow-digesting protein and perfect for drinking prior to bedtime. The protein layers in casein digest one at a time and provide your body with aminos for about 7 hours. You can also try eating cottage cheese if you’re not a fan of a casein shake.

Don’t forget, water will definitely help you maintain your health and muscle mass. It keeps your muscle fibers hydrated and looking fuller and bigger. Make sure you’re eating multiple (small) meals throughout the day, too. Your vitamin and supplements will also help pack on muscle mass – BCAAs, Glutamine, Arginine, Calcium are some examples. Also, you’ll be happy to hear you can incorporate cheat meals! These meals provide a break from the strict dieting or add a change of pace. This helps speed up your metabolism and triggers fat burning, too, because you’re shocking your body.