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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

Try this for ABS!!

Submitted by BuffMother on Wed, 2010/09/15 – 7:13am

Hello, hello!!!  Guess what??  I actually have SORE ABS!!!

So…I thought I’d share what did it with you and feel free to copy my “AB Kill” mentality from Monday-

#1 Run several sprints- 100m as fast as you can GO! (I did 6) …
#2 Do HIGH KNEE DRILLS (2 sets of 30meters)…
#3 Old school sit ups- about 200 of them…These were right after sprints

Then these items were done during my back, shoulder, bicep workout at the gym an hour later after refueling with water and raisins:

#4 Roman chair knee ups- about 60…
#5 Knee ups on a bench 2 sets of 30 reps….
#6 Ab hyper-extensions (like a back bend)- lower slowly 2 sets of 10-15 reps….
#7 AB wheels 1-2 sets of 15 reps…#8

Try it and Let me know if you get sore!!

~~~~~~~~~~~~~~~~~~~~~~~`

My little man seems to be feeling better…He’s NOT a morning person like his mamma, so it was rough getting him up this am, but that’s no indication of how he’s feeling, lol!  The other kids are so much better at getting going and Gracie has her field trip today which made her POP out of bed FAST!!

I got in a benching (Chest/tri) workout with the hubby yesterday- so Legs are on tap for today instead.  Which willl be good since I am getting my neck adjusted today at the chiro- I can’t wait!! It’s been at least 6 months since I’ve gone and I LOVE getting adjusted!!!

Today’s also my day to run- so I’ll tackle that too– Maybe this evening-  I really love running at dusk!  I feel like I FLOAT at that time of day!

Okie dokie!! gotta go!!

I’ll be back this afternoon to check in on ya’ll!!  Have a kick-booty day! LOL!!

-Michelle

p.s. I thought this was interesting to discover- a friend of mine from when I competed in the NPC just won Mrs. Arkansas.  She is actually a IFBB figure pro, but I guess decided to quit competing in figure and go for something a little different.  Congrats Michelle Flake!!

http://www.mrsarkansas.org/index.htm

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

9 days to go ’till I find out if I’ve been GOOD, lol!

Well I am up early today for some weird reason. I am not a morning person, but my daughter woke me up at 6:30 and I couldn’t fall back to sleep–which is so NOT like me! I wish every morning I had this much energy and spunk to get the day started~~ :woohoo:

Alrighty- I am here to write down my POA for today!
I have so much to get done, so I need to figure out what is the most important things to choose to do and what is feasible with 4 kids in tow~ Travis is still in LA…so I am on my own today.

Here is the list:
Send out a BuffMother Shirt order
Box up and Mail Secret Santa gift
fold Christmas letter
Stuff Christmas Cards
Stamp Christmas Cards
LIck Christmas Cards–oh icky!, I’ll get the kids to do this, hee, hee
Clean Gunner’s room an closet
Clean out van and detail the inside
Get outside and enjoy the weather
Get my workout done-back, bi’s, shoulders, intervals, tan

Shave my legs–this is 2 weeks over due
Put on some self tanner so I am HOT for DH when he gets back from seeing all the hotties in LA, lol
Clean my house–this could seriously take me the entire day, but I need to just do enough so that on MONDAY when my little neighbor girl helper comes over, I have set JOBS for her.
Do Laundry~ ack! I have not done a load since mon or tues–what a mess!
Go Shopping for Grocieries and Christmas presents

Okay, that didn’t help one bit! Now I really don’t know what to do?

Well the kids just got up~ so I am off to figure this out!

Have a super dooper productive day~
Michelle

My workout today:
I got to the gym later than I wanted and only had an hour to workout–since I’ve been a slacker about running I decided to do it first today!

SO I ran intervals on the treddy for 20 mins, all done at a 2% incline:
warm up for 4 mins then 1 min hard at 10mph/1 min easy at 8mph and one of my hard intervals I went for 2 mins 🙂
Then my lifting was short and sweet:

One set inverted pull ups to warm up
2 sets pull ups 10, 5+5 with 20#assit
paried with 2 sets standing military 45×10, 65×10

2 sets bicep curls 45# bar x15 reps
paired with 2 sets arnold’s one are at a time 20’sx10

2 sets hammer curls 20’sx6,9 really focusing on shoulders
paired with 2 sets bent over lateral raises 15’x x10

one set shoulder rehab rotaters 10#x10

Then I was gonna tan but the beds were 100degrees and I was already hot, so I skipped it.

Now I am working on my list~ off to shave!!