...if you want to WIN, you must be able to think on your toes and develop a solid strategy. And that strategy is usually based on past mistakes and failures.
That's why it's OK to fail. Because it'll teach you something you didn't know before.
every once in a while i like laying out my nutrition plan. i have various "spots" around the world wide web in which I have shared my plan and have looked back to note how it tends to change based upon what stage in my life I am in and based on what Ive learned about my body.
and with that, I must note I am NOOOOT an expert....I know how my body feels on certain foods and I know what I should and should not eat to control my inflammation. Am I perfect 100% of the time? Hell no. Am I pretty good at keeping my routine? Yes. Am I still learning about how to eat for optimal health? Absolutely.
Of course, I could go Vegan to eat for optimal health and consume strictly organic and go off the deep end with my habits....but I dont have the time or money to do that. AND I value being happy. Not eating meat would NOT make me happy.
I know this plan will change as I approach closer to competition prep....but this plan makes me happy and keeps my inflammation controlled - which are the top priorities in my life....well above adhering to a competition prep diet.
2 times weekly: Pre Am Cardio (5am): 1 OxyElite Pro with 1 scoop ON AmiNO Energy
Meal 1 (7am)
1/3 c Oats
1tbsp organic agave nectar
1tbsp dark chocolate Cocoa Powder
1tbsp cinnamon
1tsp stevia
1 tbsp black pepper
1/4 c walnuts
1 scoop ON Whey
supps:
2 (1800mg) fish oil capsules
1g Curcumin capsules
1 capsule ON Multivitamin Women
1 capsule b-c complex
1 capsule NOW Royal Jelly
500mg Biotin
400mg Vitamin E
Meal 2 (10am)
Greek Yogurt (plain)
Berries
1/4c Walnuts
supps:
1 serving Green Vibrance Powder (green food)
1c Green Tea
Meal 3 (1.30pm)
4 ounces of lean meat
1/2c Brown Rice (gluten free)
Lots of veggies (carrots are my fave)
supps:
1tbsp black pepper
1g Curcumin
1800mg Fish Oil
1c Green Tea
Meal 4 (4.30pm pre workout)
Protein Shake (1 scoop ON Whey)
3g BCAAs OR 1 serving ON AmiNO Energy (depending on energy)
1tbsp L-Carnitine
Meal 5 (6/7 post workout)
Protein Shake (1 scoop ON Whey)
Orange
Meal 6 (8.30pm)
4 ounces Lean Meat
HUGE salad with tons of veggies (red onion, carrot, tomato, cucumber, bell pepper, and whatever else I feel like having - whatever will STUFF me)
Dressing is 1tbsp Sesame Oil, 1 tbsp black pepper and Red Wine or Balsamic Vinegar
supps:
2g Curcumin
1 Multivitamin ON, Women
Meal 7 (optional - right before bed)
1 square dark chocolate (90-100% dark)
1c berries (blueberries or blackberries)
extras (liquids)
I tend to consume 1 ABB Peach Mango Speed Stack each day because Im addicted to those damn things (300mg Caffeine)
1 gallon of H2O
~*~~*~ ~*~ ~*~ ~*~ ~*~ ~*~ ~*~ ~*~ ~*~ ~*~ ~*~ ~*~ ~*~ ~*~ ~*~ ~*~ ~*~
BONUS: this is a lengthy entry......and if you want to read below, I have broken down my nutrition/suplement plan with WHY I am eating what I am eating when I am eating it.
I AM NOT AN EXPERT OR CERTIFIED NUTRITIONIST...I eat because I want to lose fat, to build muscle, keep a stable blood sugar level, keep a stable mood and control my inflammation
And everything looks way more structured than it is. It's just my habits. Habits I enjoy. You may have a habit of not eating breakfast....or having three cups of coffee each day or eating a hamburger for lunch. You may enjoy it. If you mapped out your habits, what would they look like?
~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~
2 times weekly: Pre Am Cardio (5am): 1 OxyElite Pro with 1 scoop ON AmiNO Energy
- The OxyElite Pro may be removed from shelves soon for its DMAA ingredient that the FDA is currently investigating. It is my favorite fat burner ever but I am sure to consume it sparingly (about twice weekly) because it is so potent; the scoop of Aminos gives me the tingly face feeling and wakes my ass up for some stairs at 5am.
Meal 1 (7am) this meals is my largest and consists of slow burning carbs, fast absorbing protein and a moderate amount of fat. This is to "break the fast" of sleep and is the time that I enjoy getting the biggest mix of beneficial nutrients, as I feel like my body will soak it all up.
1/3 c Oats - carbs; PLAIN oats are complex carbs which means they won't spike blood sugar levels and instead will provide sustained energy which is WHY theyre a terrific breakfast option
1tbsp organic agave nectar - I recently started taking agave due to its anti-inflammatory benefits; it's a great sweetener and is also touted for its low glycemic index, meaning it will not spike your blood sugar
1tbsp dark chocolate, sugar free Cocoa Powder - because it's SO yummy and low in calories/carbs
1tbsp cinnamon - Cinnamon is often mentioned for contributing to enhanced metabolic function.... and it's also so yummy
1tsp stevia - for taste
1 tbsp black pepper - enhances bioavailability of my Curcumin and gives my bfast a KICK
1/4 c walnuts - for omegas and fat to lubricate my systems including the brain; slow digestion of breakfast keeping me fuller, longer and also to enhance bioavailabilty of my Curcumin
1 scoop ON Whey ** - about 24g Whey protein; low in calories and no sugar - my favorite protein
**I used to consume eggs like a nutcase until I began to find a lot of research that suggested eggs contribute to inflammation. As soon as I cut eggs WAY down, I found that my knees felt better and my eyes were foggy less frequently.
supps:
1800mg fish oil capsules - brain health, joint health, organ health - integumentary GLOW, anti-inflammatory, Curcumin uptake enhancement etc etc etc
1g Curcumin capsules - my miracle supplement for fighting my disease's inflammation; this supplement has helped me to avoid having to be pumped up with synthetic drugs in an effort to save my eyesight and my body from being attacked by inflammation; everyday is a careful and strategic battle and I plan on winning this battle naturally and without killing myself with pharmaceuticals
1 capsule ON Multivitamin Women - great multi; a high qual multi makes a huge difference, as your body will absorb more of what the multi contains. There's a reason why Centrum is, like, six bux :p (you get what you pay for - nothing)
1 capsule NOW Royal Jelly - I JUST (as of four days ago) started taking Royal Jelly after researching its anti-aging and antioxidant benefits
1 capsule b-c complex - B and C vitamins are necessary for antioxidant protection especially in this chaotic city
500mg Biotin - pretty and strong hair (I lose WAY less hair from breakage) and my nails grow like insanity
400mg Vitamin E - great oil to take for circulation and overall immune health
Meal 2 (10am)
Greek Yogurt (plain) - dairy is OK for me, as long as it's low to no fat
Berries - antioxidants and lower GI fruit (less impact on blood sugar)
1/4c Walnuts - more good fats; I also tend to be hungrier in the morning hours and fats in the mornings tend to hold me over well and provide energy
supps:
1 serving Green Vibrance Powder (green food) - blend of probiotics and organic greens and grass juices; doesnt taste awesome but will make your skin GLOW and clean you from the inside out (literally)
1c Green Tea - antioxidant protection as well as metabolic enhancement
Meal 3 (1.30pm)
4 ounces of lean meat - protein like lean turkey breast (never deli due to obsessive sodium content), lean chicken breast or tilapia
1/2c Brown Rice (gluten free) - complex carbohydrate for energy stores and muscle maintenance (dont cut your carbs if you wanna lose weight - TRUST ME on this one)
Lots of veggies (carrots are my fave) - fiber and antioxidants/vitamins/minerals; i love to eat large raw carrots or will cook up a giant batch of green beans; i tend to boil or steam then to avoid charring from pan cooking (charring has been shown to release toxic chemicals and carcinogens)
supps:
1tbsp black pepper
1g Curcumin
1800mg Fish Oil
1c Green Tea
Meal 4 (4.30pm pre workout)
Protein Shake (1 scoop ON Whey) - fast acting protein will prime the body internally for a workout and aids to control cortisol levels (cortisol is a stress hormone that will break down muscle tissue)
3g BCAAs OR 1 serving ON AmiNO Energy (depending on energy) - Branch Chain Amino Acids are the basic components of protein and will provide nourishment to the muscle and protection against breakdown from cortisol (NO - you do NOT work your ass off just to have your own efforts strip you of muscle....you must prime your body for the work you do or it will eat itself alive to sustain your efforts)
1tbsp NOW Liquid L-Carnitine - helps the muscle to utilize fat for energy
*Leg days I will also take 1/4c oats or have a piece of fruit, like an apple, for additional carbs further preventing my body from tapping into muscle for energy and keeping my exuberance high
Meal 5 (6/7 post weights)
Protein Shake (1 scoop ON Whey) - Whey protein is a fast acting protein and is VITAL to consume about 30 minutes post workout, as that is when the body is best primed to receive these nutrients; getting a good protein helps the muscle repair and recover faster (ever get SUPER sore after a workout? Yeah, you need to make sure the damage you did is repaired by taking in a good protein, as protein is the most essential nutrient that will build muscle again)
Orange or pineapple (or fruit juice) - I noticed that when I began consuming sugar with my post workout shake, I built muscle easier, recovered faster and lost more fat. I like high GI fruits since theyre low in calories and high in fast acting sugars. The science behind consuming this sugar post workout is that a spike in your blood sugar will further fight off cortisol (the muscle chewing hormone) and taking in a sugar ensure that muscle glycogen (energy stores) are replenished.
Meal 6 (8.30pm)
4 ounces Lean Meat - more protein from a food source (chicken, fish, turkey etc)
HUGE salad with tons of veggies (red onion, carrot, tomato, cucumber, bell pepper, and whatever else I feel like having - whatever will STUFF me); i LOVE my veggies and wanna eat them until my face hurts - it makes me feel SO good to stuff myself with good food
Dressing is 1tbsp Sesame Oil, 1 tbsp black pepper and Red Wine or Balsamic Vinegar
supps:
2g Curcumin
1 Multivitamin ON, Women - i like to "close out" my day with nutrients since I do a lot of strenuous activity in the afternoon/evening hours
Meal 7 (optional - right before bed)
1 square dark chocolate (90-100% dark) - because I love dark chocolate and it's high in fat and antioxidants (taking a good fat is OK before bed - also, I dont wake in the morning ravenously hungry)
1c berries (blueberries or blackberries) - more antioxidant protection during sleep, when my body is fully able to recover
extras
liquids:
I tend to consume 1 ABB Peach Mango Speed Stack each day because Im addicted to those damn things
1 gallon of H2O - gotta keep the body hydrated!! Also, if youre holding water weight, it's because youre NOT getting enough water! Drink more!
condiments and seasonings:
red wine vinegar
Balsamic Vinegar (sparingly, as it can sometimes contain sugars)
Black Pepper
Oregano
Cinnamon
Lemon Juice (sparingly - sugar)
Mrs Dash seasonings
Fresh Garlic
mustard of ANY variety (except honey mustard if it contains sugar)
USE OIL SPARINGLY - yes it's good for you but extremely calorie dense! Some people will drown their salads in oil and vinegar thinking it's healthy. ONE TBSP of olive oil contains almost 200 calories and 14g of fat. Measure a tbsp - that's not a whole lot, right?
~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~
PHEW
Im frggin exhausted. I dont even want to proofread what I wrote. You may not even read that. It's a LOT....but, there it is. My CURRENT plan that's blossomed from my previous trials and errors and efforts to keep my body healthy and happy.....clear my eyesight and stop the developing cataracts.....and MURDER this inflammation that stalks my cells and weakens my knees.
That's what this is all about. Take it or leave it. But I hope you were able to take away SOMETHING from this.
That's why it's OK to fail. Because it'll teach you something you didn't know before.
every once in a while i like laying out my nutrition plan. i have various "spots" around the world wide web in which I have shared my plan and have looked back to note how it tends to change based upon what stage in my life I am in and based on what Ive learned about my body.
and with that, I must note I am NOOOOT an expert....I know how my body feels on certain foods and I know what I should and should not eat to control my inflammation. Am I perfect 100% of the time? Hell no. Am I pretty good at keeping my routine? Yes. Am I still learning about how to eat for optimal health? Absolutely.
Of course, I could go Vegan to eat for optimal health and consume strictly organic and go off the deep end with my habits....but I dont have the time or money to do that. AND I value being happy. Not eating meat would NOT make me happy.
I know this plan will change as I approach closer to competition prep....but this plan makes me happy and keeps my inflammation controlled - which are the top priorities in my life....well above adhering to a competition prep diet.
2 times weekly: Pre Am Cardio (5am): 1 OxyElite Pro with 1 scoop ON AmiNO Energy
Meal 1 (7am)
1/3 c Oats
1tbsp organic agave nectar
1tbsp dark chocolate Cocoa Powder
1tbsp cinnamon
1tsp stevia
1 tbsp black pepper
1/4 c walnuts
1 scoop ON Whey
supps:
2 (1800mg) fish oil capsules
1g Curcumin capsules
1 capsule ON Multivitamin Women
1 capsule b-c complex
1 capsule NOW Royal Jelly
500mg Biotin
400mg Vitamin E
Meal 2 (10am)
Greek Yogurt (plain)
Berries
1/4c Walnuts
supps:
1 serving Green Vibrance Powder (green food)
1c Green Tea
Meal 3 (1.30pm)
4 ounces of lean meat
1/2c Brown Rice (gluten free)
Lots of veggies (carrots are my fave)
supps:
1tbsp black pepper
1g Curcumin
1800mg Fish Oil
1c Green Tea
Meal 4 (4.30pm pre workout)
Protein Shake (1 scoop ON Whey)
3g BCAAs OR 1 serving ON AmiNO Energy (depending on energy)
1tbsp L-Carnitine
Meal 5 (6/7 post workout)
Protein Shake (1 scoop ON Whey)
Orange
Meal 6 (8.30pm)
4 ounces Lean Meat
HUGE salad with tons of veggies (red onion, carrot, tomato, cucumber, bell pepper, and whatever else I feel like having - whatever will STUFF me)
Dressing is 1tbsp Sesame Oil, 1 tbsp black pepper and Red Wine or Balsamic Vinegar
supps:
2g Curcumin
1 Multivitamin ON, Women
Meal 7 (optional - right before bed)
1 square dark chocolate (90-100% dark)
1c berries (blueberries or blackberries)
extras (liquids)
I tend to consume 1 ABB Peach Mango Speed Stack each day because Im addicted to those damn things (300mg Caffeine)
1 gallon of H2O
~*~~*~ ~*~ ~*~ ~*~ ~*~ ~*~ ~*~ ~*~ ~*~ ~*~ ~*~ ~*~ ~*~ ~*~ ~*~ ~*~ ~*~
BONUS: this is a lengthy entry......and if you want to read below, I have broken down my nutrition/suplement plan with WHY I am eating what I am eating when I am eating it.
I AM NOT AN EXPERT OR CERTIFIED NUTRITIONIST...I eat because I want to lose fat, to build muscle, keep a stable blood sugar level, keep a stable mood and control my inflammation
And everything looks way more structured than it is. It's just my habits. Habits I enjoy. You may have a habit of not eating breakfast....or having three cups of coffee each day or eating a hamburger for lunch. You may enjoy it. If you mapped out your habits, what would they look like?
~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~
2 times weekly: Pre Am Cardio (5am): 1 OxyElite Pro with 1 scoop ON AmiNO Energy
- The OxyElite Pro may be removed from shelves soon for its DMAA ingredient that the FDA is currently investigating. It is my favorite fat burner ever but I am sure to consume it sparingly (about twice weekly) because it is so potent; the scoop of Aminos gives me the tingly face feeling and wakes my ass up for some stairs at 5am.
Meal 1 (7am) this meals is my largest and consists of slow burning carbs, fast absorbing protein and a moderate amount of fat. This is to "break the fast" of sleep and is the time that I enjoy getting the biggest mix of beneficial nutrients, as I feel like my body will soak it all up.
1/3 c Oats - carbs; PLAIN oats are complex carbs which means they won't spike blood sugar levels and instead will provide sustained energy which is WHY theyre a terrific breakfast option
1tbsp organic agave nectar - I recently started taking agave due to its anti-inflammatory benefits; it's a great sweetener and is also touted for its low glycemic index, meaning it will not spike your blood sugar
1tbsp dark chocolate, sugar free Cocoa Powder - because it's SO yummy and low in calories/carbs
1tbsp cinnamon - Cinnamon is often mentioned for contributing to enhanced metabolic function.... and it's also so yummy
1tsp stevia - for taste
1 tbsp black pepper - enhances bioavailability of my Curcumin and gives my bfast a KICK
1/4 c walnuts - for omegas and fat to lubricate my systems including the brain; slow digestion of breakfast keeping me fuller, longer and also to enhance bioavailabilty of my Curcumin
1 scoop ON Whey ** - about 24g Whey protein; low in calories and no sugar - my favorite protein
**I used to consume eggs like a nutcase until I began to find a lot of research that suggested eggs contribute to inflammation. As soon as I cut eggs WAY down, I found that my knees felt better and my eyes were foggy less frequently.
supps:
1800mg fish oil capsules - brain health, joint health, organ health - integumentary GLOW, anti-inflammatory, Curcumin uptake enhancement etc etc etc
1g Curcumin capsules - my miracle supplement for fighting my disease's inflammation; this supplement has helped me to avoid having to be pumped up with synthetic drugs in an effort to save my eyesight and my body from being attacked by inflammation; everyday is a careful and strategic battle and I plan on winning this battle naturally and without killing myself with pharmaceuticals
1 capsule ON Multivitamin Women - great multi; a high qual multi makes a huge difference, as your body will absorb more of what the multi contains. There's a reason why Centrum is, like, six bux :p (you get what you pay for - nothing)
1 capsule NOW Royal Jelly - I JUST (as of four days ago) started taking Royal Jelly after researching its anti-aging and antioxidant benefits
1 capsule b-c complex - B and C vitamins are necessary for antioxidant protection especially in this chaotic city
500mg Biotin - pretty and strong hair (I lose WAY less hair from breakage) and my nails grow like insanity
400mg Vitamin E - great oil to take for circulation and overall immune health
Meal 2 (10am)
Greek Yogurt (plain) - dairy is OK for me, as long as it's low to no fat
Berries - antioxidants and lower GI fruit (less impact on blood sugar)
1/4c Walnuts - more good fats; I also tend to be hungrier in the morning hours and fats in the mornings tend to hold me over well and provide energy
supps:
1 serving Green Vibrance Powder (green food) - blend of probiotics and organic greens and grass juices; doesnt taste awesome but will make your skin GLOW and clean you from the inside out (literally)
1c Green Tea - antioxidant protection as well as metabolic enhancement
Meal 3 (1.30pm)
4 ounces of lean meat - protein like lean turkey breast (never deli due to obsessive sodium content), lean chicken breast or tilapia
1/2c Brown Rice (gluten free) - complex carbohydrate for energy stores and muscle maintenance (dont cut your carbs if you wanna lose weight - TRUST ME on this one)
Lots of veggies (carrots are my fave) - fiber and antioxidants/vitamins/minerals; i love to eat large raw carrots or will cook up a giant batch of green beans; i tend to boil or steam then to avoid charring from pan cooking (charring has been shown to release toxic chemicals and carcinogens)
supps:
1tbsp black pepper
1g Curcumin
1800mg Fish Oil
1c Green Tea
Meal 4 (4.30pm pre workout)
Protein Shake (1 scoop ON Whey) - fast acting protein will prime the body internally for a workout and aids to control cortisol levels (cortisol is a stress hormone that will break down muscle tissue)
3g BCAAs OR 1 serving ON AmiNO Energy (depending on energy) - Branch Chain Amino Acids are the basic components of protein and will provide nourishment to the muscle and protection against breakdown from cortisol (NO - you do NOT work your ass off just to have your own efforts strip you of muscle....you must prime your body for the work you do or it will eat itself alive to sustain your efforts)
1tbsp NOW Liquid L-Carnitine - helps the muscle to utilize fat for energy
*Leg days I will also take 1/4c oats or have a piece of fruit, like an apple, for additional carbs further preventing my body from tapping into muscle for energy and keeping my exuberance high
Meal 5 (6/7 post weights)
Protein Shake (1 scoop ON Whey) - Whey protein is a fast acting protein and is VITAL to consume about 30 minutes post workout, as that is when the body is best primed to receive these nutrients; getting a good protein helps the muscle repair and recover faster (ever get SUPER sore after a workout? Yeah, you need to make sure the damage you did is repaired by taking in a good protein, as protein is the most essential nutrient that will build muscle again)
Orange or pineapple (or fruit juice) - I noticed that when I began consuming sugar with my post workout shake, I built muscle easier, recovered faster and lost more fat. I like high GI fruits since theyre low in calories and high in fast acting sugars. The science behind consuming this sugar post workout is that a spike in your blood sugar will further fight off cortisol (the muscle chewing hormone) and taking in a sugar ensure that muscle glycogen (energy stores) are replenished.
Meal 6 (8.30pm)
4 ounces Lean Meat - more protein from a food source (chicken, fish, turkey etc)
HUGE salad with tons of veggies (red onion, carrot, tomato, cucumber, bell pepper, and whatever else I feel like having - whatever will STUFF me); i LOVE my veggies and wanna eat them until my face hurts - it makes me feel SO good to stuff myself with good food
Dressing is 1tbsp Sesame Oil, 1 tbsp black pepper and Red Wine or Balsamic Vinegar
supps:
2g Curcumin
1 Multivitamin ON, Women - i like to "close out" my day with nutrients since I do a lot of strenuous activity in the afternoon/evening hours
Meal 7 (optional - right before bed)
1 square dark chocolate (90-100% dark) - because I love dark chocolate and it's high in fat and antioxidants (taking a good fat is OK before bed - also, I dont wake in the morning ravenously hungry)
1c berries (blueberries or blackberries) - more antioxidant protection during sleep, when my body is fully able to recover
extras
liquids:
I tend to consume 1 ABB Peach Mango Speed Stack each day because Im addicted to those damn things
1 gallon of H2O - gotta keep the body hydrated!! Also, if youre holding water weight, it's because youre NOT getting enough water! Drink more!
condiments and seasonings:
red wine vinegar
Balsamic Vinegar (sparingly, as it can sometimes contain sugars)
Black Pepper
Oregano
Cinnamon
Lemon Juice (sparingly - sugar)
Mrs Dash seasonings
Fresh Garlic
mustard of ANY variety (except honey mustard if it contains sugar)
USE OIL SPARINGLY - yes it's good for you but extremely calorie dense! Some people will drown their salads in oil and vinegar thinking it's healthy. ONE TBSP of olive oil contains almost 200 calories and 14g of fat. Measure a tbsp - that's not a whole lot, right?
~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~
PHEW
Im frggin exhausted. I dont even want to proofread what I wrote. You may not even read that. It's a LOT....but, there it is. My CURRENT plan that's blossomed from my previous trials and errors and efforts to keep my body healthy and happy.....clear my eyesight and stop the developing cataracts.....and MURDER this inflammation that stalks my cells and weakens my knees.
That's what this is all about. Take it or leave it. But I hope you were able to take away SOMETHING from this.