10.17.2016

Week 10 - Flexible Dieting

Last week I mentioned to Ashley that I went off plan because I had untracked bites here and there, so she took that as I wasn't staying as full and adjusted the composition of my macros but kept total calories pretty much same.

Keep in mind that I like repetition, so I eat this Sunday - Friday (Saturday is my chill/don't worry about macros, but also don't be gluttonous day).

Let's break it down:

Meal 1: (aka 1st breakfast around 6a) I just mix water in my protein. I measure it by the gram so I can +/- to hit my protein for the day. I had extra carbs, and I love cereal, so I was able to make that work this week!

Meal 2: (2nd breakfast/morning snack around 9/10a) mix it all together and eat it up!

Meal 3: (Lunch) You can find the Slow Cooker Broccoli Beef recipe here. I subbed in chicken this week to switch it up. I added enough chicken for it to cover 6 meals. You can portion it out and freeze to keep it fresh for the end of the week.

Meal 4: (Snack around 3:30/4p) crunch up the Oreo's and mix in the yogurt - delish!

Meal 5: (Dinner 8:30p is usually when I get home from the gym) See previous post for cooking instructions.

Meal 6: (Post work out around 8p)  protein shake mixed with water

How I'm Sweating:

Mon: 45min weights (legs) + RPM
Tues: BodyJam practice
Wed: 45min weights (legs) + RPM
Thursday: BodyJam + 45min weights (upper body)
Friday: BodyJam practice
Saturday: 4mile run
Sunday: 2 x RPM

Note: it's Walktober at work and my team has committed to one hour of activity every day, hence the no days off trend.


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10.10.2016

Week 9: Flexible Dieting

After 3 weeks losing lbs and inches with the same macros I finally held steady. So this week we dropped the numbers a bit.

Here's how I'm meeting my macros this week:


Keep in mind that I like repetition, so I eat this Sunday - Friday (Saturday is my chill/don't worry about macros, but also don't be gluttonous day).

Let's break it down:

Meal 1: (aka 1st breakfast) I just mix water in my protein. I measure it by the gram so I can +/- to hit my protein for the day. I had extra carbs, and I love cereal, so I was able to make that work this week!

Meal 2: (2nd breakfast/morning snack) mix it all together and eat it up!

Meal 3: (Lunch) You can find the Slow Cooker Broccoli Beef recipe here. I always adjust the amount of meat or broccoli based on what I need to hit my numbers, but keep the other ingredients the same. I typically do about 1.5lbs skirt steak and split into 6 meals. It reheats really well and has loads of juice in it so adding rice is really delish! Also - I add the amount of rice (or don't add) based on how many carbs I have left to hit. This one is legit!

Meal 4: I had extra fats, so I'm mixing Oreos in my yogurt this week!

Meal 5: once I cook the zucchini and chicken, I heat the oil, add a little garlic and red pepper, then toss it all together, squeeze 1/2 or 1/4 a lemon on it, sprinkle parmesan, and eat! Technically this is a recipe from Curves (I worked there in college), but subbed zuccini for pasta and it's delish! Really great when you need something carb friendly, or your intestines just aren't fond or breaking down pasta.

Meal 6: technically this is post-workout protein shake.

How I'm Sweating:

Mon: 45min weights (legs) + RPM
Tues: BodyJam practice
Wed: 45min weights (legs) + RPM
Thursday: BodyJam
Friday: 30min walking + 30min weights (upperbody)
Saturday: 4mile run
Sunday: 2 x RPM

Note: it's Walktober at work and my team has committed to one hour of activity every day, hence the no days off trend.

Click here for other posts related to macros/flexible dieting.

10.01.2016

Week 8 - Flexible Dieting

In addition to my last post, I thought I would share a real look at my week.

Let's start with the food:
Saturday morning is when I sit down and start plugging into MyFitnessPal to see what will fit my macros. If I'm not sure what I want, then I'll hit up pinterest for ideas, create the recipe in MyFitnessPal, and mess with the portions of ingredients until it matches what I need (usually I just add more meat to whatever the recipe is).

This is what I'm eating this week M-F:








Sometimes I'll make adjustments to my Friday plan in order to fit in some chipotle so it feels like a mini date night without wrecking my macros - and boyfriend loves Chipotle.

Saturday will be similar, but I'll swap my lunch and dinner and then we will go out for Mexican for my "cheat" meal!

Sunday I'll be back to that macro life and prepping food for the week.

Sweat:

Sunday: 2 RPM classes
Monday: 45min weights (legs) + 45min RPM
Tuesday: 45min weights (shoulders & tris) + 20min walking
Wednesday: 45 min weights (back & bis) + 45min RPM + 30min BodyJam Practice
Thursday: BodyJam
Friday: 45min weights (legs) + 20min walking

Other helpful posts:

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How To Calculate Macros aka Flexible Dieting

**Disclaimer: There are obviously tons of ways to meet your goals, this is just what works for me. I'm not certified in anything - I'm just a regular girl making it work for me.**

In a followup to how I make macros work for me, I thought sharing how to calculate could be helpful!

It's one thing to track your meals in MyFitnessPal, but it's another to calculate macros specific to you and eat to that.

As previously mentioned, I have Ashley Norman calculate mine for me on a weekly basis ($25/month) because I like checking in and chatting about all things fitness/macros with her, but calculating macros is so simple you can do it yourself!

One of my favorite resources is this book by Krissy Mae Cagney. It gives you a full explanation of what macros are, how to calculate them for you, and how to adjust for your goals (maintenance, cutting, gaining, carb cycling), and so much more! Seriously, 164 pages of awesome!

But maybe you don't want to get out pen and paper and calculate it yourself? Then you can always use one of the many macro calculators on the intranet. This one is my fave!

I always read that once you get a hang of it you'll be able to eyeball your portions. That may be true for most, but not for me. These eye of mine are liars. So I do weigh everything (it's not as tedious as it sounds).  I use this one because it can measure by ounce or gram.

And that's it! Just pull up MyFitness pal, adjust the goals to match your newly calculated macros, and start meal planning!

Click here for other posts related to macros/flexible dieting.