Wednesday, April 11, 2012

WIAW and Some Tweaks to My Plan

I contemplated whether or not I should even do a What I ate Wednesday post because, well, my food isn't too exciting lately. I've cut out a lot of carbs and cut down my calories too so I apologize for the lameness. Fun food and recipes will return after May 5th. 






I've had lots and lots of emails about my pre-shoot plan what I'm eating, when etc. etc. so here you go:

M1: 5 egg whites with spinach,  onions, and jalapenos and 1/3 cup oats made with 1/2 cup unsweetened almond milk, cinnamon, and 1 packet of Truvia. 
M2: (PWO)- Protein shake made with 1/3 cup oats, 1 scoop protein powder, 3 capsules of glutamine, 1/2 cup unsweetened almond milk, and cinnamon. 
M3: Egg white and veggies muffins (these are something I threw together and they are AWESOME! I'll definitely be keeping them around long after my shoot is over. ) Made with 4 egg whites a couple handfuls of mixed raw veggies, pepper, and garlic powder. Throw it all in a food processor then into muffin tins for 25 minutes at 350. 
M4: Buffalo chicken salad with celery and grape tomatoes.
M5: Grilled chicken and asparagus
M6: Grilled chicken and asparagus with 1/4 grilled avocado (not pictured)
M7: Casein Pudding (not pictured) I'll be giving this up and switching to egg whites starting next week. 

Side note: Every single one of my meals had a green veggie in it. Go me!

Nothing too exciting but do you know what is exciting? Waking up every morning and seeing changes in my body! Don't get me wrong, I LOVE being able to eat 2000+ calories a day and lift heavy, but when you are leaning out and start to see small changes every single day... it is so motivating. 

I started Phase 3 of Jamie Easons LiveFit trainer this week. Originally I didn't plan to do the whole phase, just maybe a week or two but I've changed my mind and I'm just going to suck it up and do the whole thing. This means carb cycling starts next week and in case you were wondering, no, I'm not excited about it! It will all be worth it in the end. [That was me talking to myself] 

Anyone else trying to lean out for something special? or maybe just for summertime? 

25 comments:

  1. still building over here! but the leaning out stage is coming soon! and i am NOT all that excited lol!
    love you!<3

    ReplyDelete
  2. Yay! I am loving your blog, I am on Phase 2 (day 38) of the trainer. I'm looking forward to phase 3, I hope you will do some sort of recap of the program so I can gain more motivation to carb cycle. :)

    ReplyDelete
  3. Thank thank you for posting this! I needed more guidance on the carb intake for my meals. And this helps me so much because I am also trying to lean out! I use the same meal spacing times as you and have protein with each one. Does the casein before bed really work? I use protein supplements throughout my day like crazy but should I start incorporating the casein before bed?

    Also how many times do you suggest I use my protein powder? I have it morning with oatmeal. Then after workout with a shake. And also in many of my snack bake goods. Is that do much?

    ReplyDelete
    Replies
    1. You should definitely be having some form of protein before bed, casein has worked well for me because its tasty and convenient. I try to limit powders to twice a day if possible, starting next week I will eliminate my casein and probably my whey too. It's always better to eat whole foods because protein powders are pre-digested which means it doesn't take much energy from your body to break them down, so you are burning less calories.

      Delete
    2. Thanks for all your help! Im deff going to start casein then! But what do you advise I take out then? Scoop of protein in my breakfast oats? Scoop in my after workout shake? Or give up those yummy protein bars that I use as smaller meals durning the day ( and they are your recipes :D )? If I'm going to use casein before bed now!

      Delete
    3. It's really just a personal choice, you can always switch it up so one day your have your bars but no protein powder in your egg whites and then the next day sub something for your bars. You can do overnight oats with pasteurized egg whites or just scramble them up on the side of your oats... it's really up to you!

      Delete
    4. Okay wonderful! Thanks for the awesome advice!

      Delete
    5. One last thing about protein powder! When you stop using them like you will be doing soon, how long untill you notice a difference in your tummy with the extra water weight that whey protein gives you?

      Delete
    6. Honestly I don't know this will be the first time I cut it out... but I assume after a few days :)

      Delete
  4. Will you just have egg whites alone in place of casein and why is switching a good idea when leaning out?

    ReplyDelete
    Replies
    1. I will probably do frozen egg whites mixed with a bit of nut butter. I'm switching for two reasons: 1 is because whole foods are always better than powders, especially when leaning out because your body will burn more calories digesting whole foods. Reason 2 is because casein has a lot of sodium in it, and as I get closer to my shoot I want to keep my sodium levels low so that I don't retain water.

      Delete
  5. I want to start building some more lean muscle. So I need to up my calories. I'm still a little scrawny ;) Those egg white muffins sound good!

    ReplyDelete
  6. I am loving how clean your meals are! I am a big fan of egg white muffins- I make them all the time! I like to put a chopped jalapeno in there for an extra kick! I'm interested to see how you like carb cycling (like how your body responds to it). I know a ton of people who do that for contest prep!

    ReplyDelete
    Replies
    1. Great idea with the jalapenos! I'm definitely trying that tomorrow! thanks :)

      Delete
  7. Could you keep us posted on how your diet changes with carb-cycling for those of us unfamiliar with this concept?

    ReplyDelete
    Replies
    1. Sure I'd be happy to! I thought it would be boring but apparently lots of people are interested :)

      Delete
  8. Hey Brittany I saw a post on BB.com about good meals to have at night and one that sounded really yummy was cottage cheese mixed with a nut butter. I never would have thought of mixing those two together but it sounds yummy!

    ReplyDelete
  9. Great day of veggies! And awesome job of veggies too!

    ReplyDelete
  10. HAHA! I love the "this was me talking to myself". I discontinued live fit after the second phase - I still want to work on my muscle mass :)

    Love u girlfriend xo and yay for green veg :) ;)

    ReplyDelete
  11. The muffins were so good! Thank you for sharing!

    ReplyDelete
  12. Hey Brittany how much spinach do you add to your shakes?? Thanks so much you rock xo

    ReplyDelete
  13. I just made this shake and I added some ice (because my banana was not frozen) and it is freaking awesome! I used 2 handfuls of spinach though and it is still really sweet. I think next time I will maybe use water instead or something. I am going to try and find the almond milk. Is that better than regular cow milk? Thank you so much this website is awesome!

    ReplyDelete
  14. So how does the carb cycle work unseat this kind of meal for let's say mon tues we'd then reg meals with more carbs on thurs fri sat sun?

    ReplyDelete

Recent Posts