In 2008, I learned from my trainer and good friend the best foods to eat to really slim down and be healthy at the same time. It was amazing how much impact changing my diet had on my body's ability to lose fat, gain muscle tone.
I haven't stuck to this way of eating consistently SINCE 2008, but I'm ready mentally....I think. HA!
{Keep in mind that this meal plan is similar to those used by"Fitness Models"}
{I hate the term "diet" when used to mean RESTRICTING oneself. The word diet will only be used by me as a general term for the food I eat: i.e. "My diet consists of healthy foods" or "A diet high in protein." You get the idea}
{I get off track like everyone and some days eat off the menu. That's cool- I just get back on track soon thereafter. Example: last night I devoured a Caprese salad...Well, more like spinach leaves and tomato rolled up IN Mozz. cheese. BAH! Oh...and wine, but damn I needed that glass (four). I find this type of diet burns fat and adds sleek muscle quickly- Once I reach my goal I switch to (still) healthy, less restrictive recipes}
What I eat:
Breakfast: Oatmeal with cinnamon and strawberries if I have them
6 egg whites (Yes, 6.)
1 cup of coffee IF I'm tired (Not a huge coffee drinker)
Breakfast for me never really veers off course. It's the same thing daily
You know you like that muck.
Example: Protein Shake. The kind I usually drink is by Parillo Performance . Their protein shakes have no sugar and a high amount of protein- which is what I'm going for. This package is something I picked up from the local health food store because I ran out of my Parillo. It's not as good to me, but it shall do.
Lunch: Protein, carb and veggies.
Example: Salmon with a sugar-free raspberry glaze, asparagus and 1/2 cup brown rice. Perfect AND delicious. Made that this week for lunches/dinners. Recipe can be found under my "EAT THIS" tab above. NOTE: For the raspberry glaze I used Sugar Free Preserves and NO butter for the asparagus, but rather Olive Oil. It's all about tweaking a recipe to make it work for YOU.
Afternoon Snack: A carb and protein.
Example: Greek Yogurt and Oatmeal. This depends on my workout schedule for that day. If I'm working out after I get off, which is usually the case, I try to get in some carbs for energy, otherwise I'll usually just grab a protein source.
Dinner: Usually same food groups as lunch minus the carb. I add WAY more veggies for dinner. OH and after my afternoon workout I have some sort of protein. Usually Skim Milk. It's the easiest thing to grab.
Example: Asian Turkey Meatballs with Lime Sauce. This recipe is under my "Eat This" tab above. It's so good. So, so good...
After Dinner Meal: Yeah, one more meal if you're hungry is OK. Gotta keep that metabolism burning! This meal SHOULD be a protein.
Example: More egg whites. Yeah. I might turn into an egg white. How awful.
Weekly Workouts:
The first day back started out well with a fairly easy upper body workout. Upper body isn't the most fun for me, but I always feel it the next day since it's my weak body section. The jog just gave me some extra fat burn.
Tuesday- Rest Day
Ugh. Unexpected rest day here. My shoulder was really hurting me after work- I'm convinced I have some slight tear in my delt from years of weight work because every time I do upper body it tends to hurt. BLAH.
Wednesday- 15 minutes of P90X Plyometrics, 10 minutes on treadmill
Another setback day. WTF is what I'm screamin'. My fave, Plyometrics, caused me to have a sharp pain in my temple every time I landed a move or bent over. I tried to work through it, but finally had to stop after 15 minutes. I hopped on the treadmill hoping it wouldn't be so bad, but the sharp pain continued. I worked out a total of 25 minutes today. Horrendous.
Thursday- Ab Ripper+ 30 minute jog/incline fast walk
Woke up at 4:30 for a morning workout. I still have that sharp, throbbing pain sometimes in my left temple. I also feel like I may be "trying" to get sick. Nooooooo...I managed 30 minutes of incline walking (blah) and jogging at 5.0mph. Also did P90X Ab RipperX which is almost impossible for me to do- I have no strength in my core. Another goal for me. {Dear Temple: Stop being a biotch so I can actually get my ass moving. Thanks.}
Friday- ?
I didn't workout this morning and I can't promise myself that I'll feel like doing anything after work. It's been a stressful week at work and I can't shake this painful throb in my head. ugh. We'll see.
Next Friday will include this Saturday and Sunday's workout.
If there's any subject, workout moves, etc. in the area of fitness that you'd like me to feature on Friday's, please LET ME KNOW.
Have a fantastic weekend!
16 Comments:
Your headed in the right direction, keep up the good work! :)
Thats pretty awesome...but how can you eat just egg whites? I think I would cry:/
Sugared Grapefruit- VERY easily...I simply LOVE eggs and egg whites. It'sprobably one of my favorite things to eat because it can be doctored up with spices and veggies to make it SO delicious!
You go girl!! I love the layout of your food...gives me some choices! :-)
that's awesome! good job girl!!!
Great job this week! I know it's tough when you are trying to work out and an injury or pain is preventing it, but LISTEN TO YOUR BODY! If it's telling you to stop, you should probably listen!
The new layout I loves!!!!!!
Girl you make quick, simple, and delish meals too, who you kidding?! ; )
I love oxygen mag too, I have the subscription !
Love the salmon glaze you make, it sounds great! It would be awesome on chicken too !
Love you girl! Happy weekend!
I am SO having wine tonight! Mike and I are in need of some! xoxo
Ohhh. I LOVE Chobani's strawberry-banana greek yogurt. I like this Friday post series. When I looked at your workouts I'm like Goshdarnit, Crys..Look at Jenny-O go! Why did I only work out ONE day this week?? You're motivating me! I love it! xoxo
This is a great post. I'm trying to tweak my eating plan so that I'm consuming healthier foods (I have a weakness for sweets). I'm going to use this to help guide me.
I LOVE Oxygen magazine, too. Do you read Clean Eating magazine as well? I find good recipes in there.
Sounds like you're on the right track--kudos to you! Look forward to your updates. Hopefully it'll help keep me on track, too :)
Great post! I´m trying to get in shape and a balanced diet is definetely important. Just wanted to let you know that I sometimes get similar pain in my temple(s) and I found out that´s its related to a sinus problem. Just thought I would let you know that.
Keep up the good work!
Great post, and good job on the workouts! At least you tried to do some kind of activity even though you had a horrible headache.
Have a good weekend!
I loved this post! I need a jump start to living a healthier lifestyle and reading this might just be what I need to do it. I would love to try the parillo protein drink that you mentioned but could you give me advice on what to try? Thanks!
loving the healthy eating and working out! i feel like we should be blog friend motivators to each other to stay on track! after my colonoscopy, i'm going to try and eat as clean as possible!
Ahh, loved the feedback from this post :) Thanks guys!
Jadan- I would definitely get the Strawberry HIGH PROTEIN powder mix. This is a favorite of mine. I haven't tried any other flavors, but I like this one so much that I just always stick with it.
I like that you included exactly what you eat. I'm not a good cook so I'm always looking for ideas from others.
Misty
My good friend is totally into that! Check out her blog, she is very inspiring and wants to be a fitness model...
www.julie-rossman.blogspot.com
I always go there when i need some motivation!
xo