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Diet Talk SSS Week 06

Happy week #6 of our Super STAR Success contest…this week we are going to talk more about DIET!

I know I rarely post what and when I eat…….mostly because I am not a traditional dieter, meal planning doesn’t work for me and neither does eating a set # of times each day. The way I approach it is this…I go through my day, eating when I am hungry. As I go along, I track my “portions” in my head or on the white board on my frig…most of the time aiming for around 5P-4C-3F-2+G-1T. When I eat it I FORCE myself to choose proteins and greens first. The only time I don’t is for my PRE workout meal…that’s when I choose a good complex carb- My favorite is Oatmeal.
Another KEY item about my eating is that I take into consideration my personal biorhythms…I am NOT a morning person! I don’t like eating in the morning at all, but I LOVE eating in the evening!! So instead of fighting my body I work with it. I don’t eat much early in the day and then I am able to eat more in the afternoon and evening.

Now since I am buffing these next 2 weeks…I get a bit stricter on myself. Mostly that means cutting out some CARBS and increasing my GREEN consumption. Also, I usually have to cut out a bit of FAT (I tend to overeat fat) and I like to limit my bread/grain intake and TOTALLY eliminate all Dairy (mostly I don’t have much, since I am lactose intolerant, but it tends to “sneak” into my diet sometimes)

Here are a few samples of how I eat during buffing:
7am- up drink water take supps: NO2, fish oil
8 am- coffee and atkins bar (PENUT BUTTER) PF
11 am- Veggies( asparagus stir fry) with tuna, spicy Sweet and sour sauce, a few cashews PGF
Vitamins post meal
1pm- NO2 supps
2- oatmeal C
3- workout
4:30 Boca Burger, Apple PC
6:30 Supper- Chicken tenderloins (big portion) with honey mustard sauce and Green Beans 2P C 2G
7-10 pm TEA (decaf herbal: sleepy time, tension tamer, chamomile, etc.)
Totals= 5P, 3C, 3F, 3G

7am- up supps
8 am- eggs (3 whole)PF
11 am- Brussell Sprouts- G
1pm- HUGE salad: Romain, Spinach, olives, carrot, nuts, egg, chicken, cucumbers, pickles, ranch dressing (1/2 serving, just enough to barley help flavor) 2G,P,1F,1/2C
3pm- Oatmeal C
4pm workout
5pm Burger (no bun), a tish of BBQ sauce, sweet potatoe 2P,1/2C,1C
7-10pm Beef Jerky, tea 1P
Totals=5P,3C,3F,3G

So that gives you a bit of an idea of how I am going to eat this week

I am off to get some WATER NOW!! Don’t forget to DRINK UP!!

-Michelle

p.s.Mini-Challenge- I LOVE IT, I plan to strut around in my bikini this week despite my pms bloat, hee, hee!!

FYI- eats for today- not the best choices
5P-eggs, protein powder, beef jerky
4C- bread, soy milk, Popsicles(2)
3F- olives, dressing, cashews
2C- cucumber, onions
1T- BUBBLE GUM, lol!!
(no workout)
Supps of interest 10g of fish oil and 10g of vitamin C- to help with back inflammation

~~~

HI~ this is just going to be a post that I’ll update throughout the day with my eats- for MY ACCOUNTABILITY

weight- 126
EATS 6/18
Coffee (2 cups) w/ a bit of milk and sugar
Boca burger- plain P
salmon salad w/cabbage PPGF
asparagus G
BIG! bannana – pre workout C
post workout – NO2 wait 30 mins to eat
steak and toffee (thanks to YOU ALL!! and April, lol) PCF
bud light bottle C
Taco Salad (romain, carrots, olives, ranch, taco sauce, taco meat, tish of cz)
PGGF

I’d rate the day as a B+, the beer and the toffee were not exactly the greatest choices, lol! But I kept with in my alloted portions and my food timing was good!

total (buffing)
5P, 3C, 3F, 4G!!

Off to make some TeA! ~ Michelle

POA

We are already on DAY 6!!

 

Today Diet challenge is eat olives or avocado PLUS Drink water!!  Good healthy fats and FIBER are in these fun garnishing fruits.  Be brave and try some fun new ways to enjoy olives and avocado!

 

Today’s Personal Challenge- Text a lot Tuesday…why you ask. It’s a fun way to stay connected, encourage others and to quickly let someone know you are thinking about them. STRIVE to text a lot today.  My goal is to scroll down through my text list and say HI! to some of those LOWER ON THE LIST, lol!

 

Today’s workout focus is ENDURANCE!! and Lower Body- Slim Chick Purple Boosting 11 minute workout!

 

 

My POA~for my next 10 days:

 

(DONE) May 5 Day 1 FASTED BIKE 20min; Back Interval Treadmill Run

May 6 Day 2 FASTED BIKE 20min; Chest Lower Body- Slim Chick Purple Boosting

May 7 Day 3 FASTED BIKE 20min; RUN Abs/Booty- Slim Chick Purple Boosting

May 8 Day 4 Legs 6-pack of PEPSI ab routine

May 9 Day 5 FASTED BIKE 20min; Back Run the “HAM” Butt workout

May 10 Day 6 FASTED BIKE 20min;Chest 6-pack of LaCroix ab routine

May 11 Day 7 Legs the “BLT” Butt workout

May 12 Day 8 FASTED BIKE 20min;Back Run Upper Body- Slim Chick Pink Buffing

May 13 Day 9 FASTED BIKE 20min;Legs Lower Body- Slim Chick Pink Buffing

May 14 Day 10 FASTED BIKE 20min;Chest Run Abs/Booty- Slim Chick Pink Buffing

 

I ended up having a very fun day yesterday…got to talk with SUZI!!  She’s such a firecracker.  I cleaned up my office a bit more to make room for a new work station my husband is building me.  Got in a solid workout and then  Went out on a little date with the hubby.

 

Now today I’ve been working, cleaning, working and soon to be getting in my workout then run some errands.

 

I’ll check in later with ya’ll!!

have a super day 6!

-M

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Drink more water!

SSS Week #9 Mini Challenge- Drink 1.5 gallons of water daily!!

Oh my!! it’s already week #9!!! your mission this week is simple– Drink 1.5 gallons of water a each day
Typically my recommendation is to drink your GOAL body weight in ounces of water daily…for example. I weigh 128 and that’s pretty much my goal so I strive to drink 128 ounces daily, that is equal to 1 gallon.

But this week let’s get more aggressive after our water intake. Let’s strive for 1.5 gallons = 192 oz or 5.7 liters or 24 cups of water.

Chug a lug!!!

WATER IS SO GOOD FOR RAISING YOU METABOLISM,Cell Function, Brain function, Nutrient Transport, Electrolyte and Mineral Balance AND ELIMINATING TOXINS

…SO DRINK UP!!!!!

Photoshoot SET!! *edit*

www.BuffMother.com

HI!!!
I am FIRED up today!!!  I have my photoshoot for the end of the BBB contest SET….it is going to be on the 16th or the 19th!

SO that means it is GOOOOOOOO time for this bloated MAMMA!  I have gained 3 pounds of water this weekend~ icky hormones!!!

Anyhow this weeeks MINI Challenge 9- to Drink 1.5 gallons of water a each day will really help me get that bloat GONE and to lean up for my shoot~~ woohooo!!!

here is the plan:
EAT LESS, lol!
Go off of CEE
Workout hard daily–efficient effective workouts
DRINK water!!
Keep protien and Green intake HIGH
Keep CARB intake low only 2-3 daily

The last official day of the BBB contest is 5-18-08…that means we have 14 days to go to get ready for our BIKINIs Will you be READY?
I WILL!!!!

Focus and GET AFTER IT!!!!  You will be amazed how much your body can change in 2 weeks!!!
-M
*edit*
I had wanted to go to the gym today for legs, but they are still sore!  So I went for a good hard run of intervals this morning and then this after noon did another 30 mins of stuff– a bit of running, a bit of bikining, some jumping, some push ups, and standing abs

A little about my eating :)

Happy Monday!
Thanks so much for all your well wishes and prayers. I feel much better today and am READY to Rock this WEEK!!

I know I rarely post what and when I eat…….mostly because I am not a traditional dieter, meal planning doesn’t work for me and neither does eating a set # of times each day. The way I approach it is this…I go through my day, eating when I am hungry. As I go along, I track my “portions” in my head or on the white board on my frig…most of the time aiming for around 5P-4C-3F-2+G-1T. When I eat it I FORCE myself to choose proteins and greens first. The only time I don’t is for my PRE workout meal…that’s when I choose a good complex carb- My favorite is Oatmeal.
Another KEY item about my eating is that I take into consideration my personal biorhythms…I am NOT a morning person! I don’t like eating in the morning at all, but I LOVE eating in the evening!! So instead of fighting my body I work with it. I don’t eat much early in the day and then I am able to eat more in the afternoon and evening.

Now since I am buffing these next 2 weeks…I get a bit stricter on myself. Mostly that means cutting out some CARBS and increasing my GREEN consumption. Also, I usually have to cut out a bit of FAT (I tend to overeat fat) and I like to limit my bread/grain intake and TOTALLY eliminate all Dairy (mostly I don’t have much, since I am lactose intolerant, but it tends to “sneak” into my diet sometimes)

Here are a few samples of how I eat during buffing:
7am- up drink water take supps: NO2, fish oil
8 am- coffee and atkins bar (PENUT BUTTER) PF
11 am- Veggies( asparagus stir fry) with tuna, spicy Sweet and sour sauce, a few cashews PGF
Vitamins post meal
1pm- NO2 supps
2- oatmeal C
3- workout
4:30 Boca Burger, Apple PC
6:30 Supper- Chicken tenderloins (big portion) with honey mustard sauce and Green Beans 2P C 2G
7-10 pm TEA (decaf herbal: sleepy time, tension tamer, chamomile, etc.)
Totals= 5P, 3C, 3F, 3G

7am- up supps
8 am- eggs (3 whole)PF
11 am- Brussell Sprouts- G
1pm- HUGE salad: Romain, Spinach, olives, carrot, nuts, egg, chicken, cucumbers, pickles, ranch dressing (1/2 serving, just enough to barley help flavor) 2G,P,1F,1/2C
3pm- Oatmeal C
4pm workout
5pm Burger (no bun), a tish of BBQ sauce, sweet potatoe 2P,1/2C,1C
7-10pm Beef Jerky, tea 1P
Totals=5P,3C,3F,3G

So that gives you a bit of an idea of how I am going to eat this week

I am off to get some WATER NOW!! Don’t forget to DRINK UP!!

-Michelle

What do I eat???

Workout, Workout, Workout!

Eat, Eat, Eat!

Why workout if you don’t eat right?

Why eat right if you don’t workout?

The importance of both components are vital and honestly doing one right will lead to doing the other right. The key to being successful in your quest for buffness is learning how to eat pre-workout and post workout and to time your supplements for optimal effectiveness.

Pre-workout eating:

You need to feed your body correctly so that you are not wasting the hour you spend at the gym. If you don’t eat correctly before your workout you will not be able to workout hard enough to get the results you deserve. I consider this meal very vital to anyone who truly wants to rebuild a struggling metabolism. However, if you decided to work out on an empty tank you will most likely feel some if not all of these symptoms during your workout:

1. working out is painful

2. you have no energy

3. you are not be able to focus mentally

4. you have no physical or mental stamina

5. you feel sick

6. you are weak

7. you are unable to push yourself hard enough to build muscle

The term for all of these symptoms is to “bonk”, which basically means you do not have enough glycogen in your body for it to perform. It is an exercise in futility!

Post workout eating:

If you don’t eat correctly after your workout there can be all kinds of consequences:

  • You will not feel good.
  • You will not have the energy and nutrients you need to repair your body.
  • Your immune system will become depressed, ultimately causing illness.
  • You will be lifeless for the rest of your daily activities.
  • You will blame your workout for your lack of energy and possibly cause you to miss future workouts.

Timing your Eating is so vital to your success!

Here are 2 Separate  examples of what I eat pre and post workout along with the supplements I often take…

Day 1 example:

Workout time 10:00 am

Up at 7:30 am: drink water and take 2 BSN Nitrix

Pre-workout meal: 1-1.5 hours before workout

Ultramet meal replacement or 6oz. OJ mixed with Vanilla Whey protein and 2-3 cups of coffee

It is important to note that I am not a big breakfast eater. Liquid meals work great for me in the morning. I make sure to have a carbohydrate in my pre-workout meal so that I have glucose in my bloodstream.

Post workout

Immediately take NO2 supplement

Go home and take Creatine punch (carb)

2 cups frozen asparagus stir-fry cooked in the microwave topped with ¼ cup cashews and sweet and sour flavored tuna

Day 2 Example:

Workout time 5:30 pm

Pre-workout meal: 1.5 to hour before workout

Oatmeal and nectar protein shake in water

Or Salmon salad on a 6 whole wheat crackers, 1 cup of mixed veggies

*note if I am running late I make sure to at least have a carb, like a banana or cereal bar

The key here is to eat early enough so your food has digested and you have glucose in your bloodstream so you can lift effectively.

Post workout

Immediately take NO2 supplement

Go home and take Creatine punch (carb)

Have a protein shake

Then feed the kids

8:00 pm supper

Large spinach and romaine salad with olives, a little cheese, almonds, a few croutons, carrots, real ranch dressing and a grilled chicken breast or steak.

The key to this is pattern what you are eating every day so that you are fueled for your workout. Your results will be more dramatic and come much faster if you make sure to give your body the fuel it needs to workout hard and recover quickly. It is also important to note that my supplement use varies depending on my goals. This represents my current supplement routine for muscle “building”.