Friday, April 20, 2012

High Carb Day & Weekend Plan

Going to give it to you straight. High carb day stinks!! My very large bowl of overnight oats was definitely the best part of my day food wise, but other than that high carb day can beat it! There is hardly any protein or fats on high carbs days which is just so weird to me because I'm used to eating a ton of protein and that is what keeps me full. Needless to say I was hungrier than usual yesterday and I'm so glad these only come once every 3 days. Here's what my food looked like:

Plus cottage cheese and almond butter (not pictured) 

I should also note, I typically eat 7 "meals" a day because of the time that I wake up and when I do my workout. I found that was going to be nearly impossible on high carb day so I re-arranged my schedule a bit and ended up with 6 meals. 

M1: 3/4 cup oats, 3 egg whites, 1 tbsp pumpkin, 1 packet truvia, cinnamon
M2: 1/2 scoop protein powder, 3/4 cup oats, spinach, cinnamon, 1/4 cup almond milk, ice. DON'T DO THIS. I wish I would have eaten a whole food meal post workout because the shake was not sustainable. I have officially (as of today) cut all protein powders out of my diet and it will remain this way through the rest of the 2 week carb cycle. Eat your food, don't drink it, trust me. 
M3: 3oz (yes, 3) chicken and 4 oz yams 
M4: 3oz chicken, 4oz yams, 5 asparagus spears
M5: 3oz chicken, spinach, 1/2 tomato
M6: 1/3 cup cottage cheese, 1/2 tbsp almond butter, cinnamon 


I was still over on protein, can you believe that!? 

I've also figured out my plan for the weekend, Saturday and Sunday are both low carb days, and I'll be eating 6 meals since I'll be sleeping in a bit. I'm working at a fundraiser all weekend and will be on my feet from 10am to 11pm so I figure it's best to save my energy for that. I miiiight go and do cardio in the morning, but I haven't decided...I'll make up the extra workout at some point in the next 2 weeks. My meals will be exactly the same for both days, here's what it will look like:

M1: 1/2 cup oats, 5 egg whites, 1/2 cup almond milk, 1/4 cup blueberries 
M2: 5oz chicken, 1 cup broccoli
M3: 5 oz chicken, 1 cup cauliflower, 1/2 tomato
M4: 2 Turkey Meatloaf muffins (no oats, sub zucchini) 
M5: 5 hard boiled egg whites, about 15 almonds
M6: 1/2 cup cottage cheese, 1 tbsp almond butter

This seems like a MUCH better breakdown to me, and each meal has a good amount of food. Yay low carb!!

I'll be packing all my meals with me in my 6 pack bag so I wanted to keep it pretty simple. I already have everything prepared so I just have to throw it in my bag and head out. I'll probably be pretty unplugged this weekend but I do have Monday off work, so I will catch up then! Have a great one!! 

12 comments:

  1. I thought protein shakes were a must if lifting? So confused lol!

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    1. Hi Andrea- protein is a must but not necessarily protein shakes.Shakes are great for convenience but if you can have whole foods that's always better! It takes more energy for your body to break it down, plus it will keep you full longer.

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  2. Hmmm. Ever since I have been training with my trainer, Tara, I have been eating 3 - 4 oz. of chicken. I am having 200 g of protein each day by the day is done. How much protein is in your oz. of chicken when you calculate it? I am getting about 27 grams of protein with the 3 oz. of chicken.

    xoxo

    Love you! You are such an inspiration!

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    Replies
    1. hmm 3 oz of chicken for me is coming up in the 19ish range for protein... I'm so used to having at LEAST 4 oz if not 5 or 6!

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    2. Yeah, that's what I was having for LiveFit, but when I took 100 g of raw chicken which is 23 - 27 grams of protein it cooked down to 3 oz. so I think it's about 23 - 27 grams of protein/3 oz. cooked

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  3. Question for you because carb cycling is something I have never done and it confuses me. On low carb days you are allowed oats for breakfast (I would hate to give up my oats lol) and then throughout the day it's strictly a protein of some sort with a low carb veggie? High carb days you are basically having a smaller amount of protein and a carb such as brown rice, quinoa, yam, etc.. with every meal? Is that about right?

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    Replies
    1. Hi Stephanie,

      You have to use the calculator and figure out your macros, then from there you can decide what foods and how much fit in. So, on low carb days you are allowed some carbs, I choose to have a majority of them in the morning (oats). You have the right idea!

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  4. This is interesting that you don't like the high carb days, I always hear everyone hating the low carb days!

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  5. Do you always eat so low in calories? Is it 1250 calories + your pre and post workout which should be around 400 calories? I am 5`6, 120 lbs and am eating 1850 calories per day. So, I am just wondering why you are eating so low.

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    Replies
    1. It's low because I'm carb cycling and trying to lean out. You have to create a calorie deficit in order to do this. If I'm trying to build or maintain I'm usually in the 1400-1800 calorie range.

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  6. I am going to be starting Phase 3 in two weeks but I have a question about the caloric intake that I am doing now. I know I am building muscle right now in phase 2 and I should be eating 1350 - 1650 calories depending on what muscle group I am working. I am worried that I am not getting enough calories from vegetables and going over too much on my protein. I eat veggies with only 2 of my meals so my calories always seem to be low so I will eat more protein over carbs to try and get my calories up. Sometimes I end up only at 1250! I am 5'2" and 128 lbs. My goal is 115 lbs. My husband keeps telling me to eat less to lose weight but I think I am just sabotaging myself if I continue eating 1250 calories! I have a vacation coming up June 12 so my goal is to be comfortable walking around in a bikini! Sorry for rambling on in your comment section. Love your page!! Any advice you could give me would be much appreciated!! Thanks

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    1. Hi Jamie,

      Don't eat less!! You need calories to build muscle.. I was eating in the 1800-2000 range when I was doing phase 2 type exercises. You really don't even need to count calories from veggies in phase 2 so eat as many as you'd like!

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