What I Ate Wednesday- Carb Refeed

Hello friends!  First of all, thank you so much for your support and kind comments on my latest post on getting (and being!) super-lean.  Your words are golden to me!

My calories and carbs have never been so low during a competition prep, and I’ve been feeling the effects… fatigue, flat-looking muscles, and significant loss of strength during training.  And early this week my weight was hovering right around my stage weight, putting me about a week and a half ahead of schedule.  Woo hoo!

All this led my coach to call for a “carb refeed”- basically one day of significantly increasing carbohydrate intake to pump up my muscles, give me some mental & physical energy, and regulate my hormones such as cortisol, gherlin and leptin to help me combat the ongoing effects of dieting.

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What I Ate Wednesday- Maintenance Calories

Don’t you love my “beer” glass??

Hello friends!  The last time I showed you what I was eating, I was just a week or two away from my bodybuilding show, and definitely in the last phase of “cutting.”  Although my calories never dropped very low (1800 was the lowest I ever went), I found myself often sleepy and out of energy due to the deficit.  But by the time I stepped on stage, I was at the level of condition necessary to be competitive….

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What I Ate (& did!) in France

Howdy friends!  Or I guess I should say, “Bonjour!”

I’m just back from the trip of a lifetime… celebrating Mark’s & my 20-year anniversary!!!  Twenty years of marriage is something pretty special no matter how you look at it, and being away together to celebrate in Paris and the Loire Valley was truly amazing.

This trip couldn’t have come at a better time… just 3 weeks after my first bodybuilding competition and the structure and discipline that accompanied it.  I was so ready to ditch the weight scale and the food scale while I was away and just eat according to my heart’s desire.  And I did….

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What I Ate Wednesday- Peak Week

Hello friends!  Well, I’m in the middle of “peak week”!!!  (The final week preceding a bodybuilding contest.)  And from what I’ve heard about it, a lot of crazy things can happen… carb depletion, sodium depletion, water depletion… in efforts to strip that final bit of fat and eliminate any water under the skin.  But it sounds like a nightmare to me!

Thank goodness my coach doesn’t believe in any of that nonsense. She’s dialled in my physique in a slow & steady way so I don’t have to mess around during peak week… my body is ready.  So other than drinking 6 litres of water a day from now til the day before the show, I have no big changes this week.  Phew!

Breakfast was “pumpkin pie oatmeal” made with quick oats, mashed cooked pumpkin, cinnamon & nutmeg, one egg white, vanilla stevia, & powdered peanut butter.  I topped it with sunbutter & mango.  It was a huge bowl & really satisfied me after my 60-minute fasted walk.

I did my posing practice & upper body workout after breakfast, then had this snack: apple cinnamon oatmeal pancakes with peanut butter sauce & mango.  These are so easy to make & so filling that I’ve been eating them every day.  The recipe is simple: 1/2 cup quick oats, 3 egg whites,  1/3 cup pumpkin puree, 1/4 chopped apple, 1/2 t.cinnamon, 1/2 t. baking powder, &  1/8 t. salt… cooked on a pancake griddle in 1/2 tsp coconut oil.  I make a double batch & eat them cold the 2nd day.

After Bible study, I pulled out my lunch that I’d packed up earlier in the week.  I usually make 3 at a time so I don’t have to think about it- it’s ready to go at mealtime and I just heat it up and eat.  This was grilled chicken breast, rice with nutritional yeast, steamed green beans, & cinnamon roasted pumpkin.  I drizzled tahini & balsamic glaze over the whole thing.

Then I took a loooong nap!  I’d gotten up super early to do that fasted walk before waking up the kids for school, and anyone who knows what time we go to school can appreciate how early that must have been! ha ha  It felt so good to sleep.

I slept practically until snack time, which saved me from any potential hunger.  I love beating the system like that!  My snack was pretty simple: egg whites, roasted pumpkin (again!), rice cakes & a pumpkin oat cookie, sliced apple, & a big spoonful of peanut butter which I put on everything but the eggs.

My afternoon was spent collecting the items I’ll need on show day (any guesses as to why I’ll need a shower cap?  So much random stuff!!)  Then we had dinner: turkey burgers (I skipped the bun) with Dijon & balsamic glaze, mashed sweet potato which I pressed into a patty & dry-fried in a skillet, & grilled zucchini with zataar spice & nutritional yeast.  Even though I can’t eat as intuitively as I’d like right now, I am still able to make my meals interesting and creative within the confines of “meeting the macros.”  And that makes me happy.

Have a beautiful Wednesday, friends!


What I Ate Wednesday- 10 Days Out

Hi friends!  I’m now 10 days away from my competition… the finish line is in sight!  My coach gave me all my instructions for the rest of this week and next week (“peak week”).  My calories have dropped again just slightly so I can come in as lean and tight as possible.  But we’re still talking 1800 here, so I am not complaining at all!

Breakfast was a big bowl of oatmeal… as always!  I have every combination under the sun, and I love them all.  This one is chocolate zucchini with blueberries, banana, & peanut butter.  It’s sort of like “PB&J” oats. …

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What I Ate Wednesday… Getting Lean

Hello, friends!  Thank you so much for your lovely responses to my heartfelt post yesterday.  I appreciate you so very much.  I thought you might enjoy seeing what I’m actually eating these days in my “cutting” diet.  It may not seem like much of a cut…and I realise I’m very lucky to have a wondrous metabolism that lets me lose weight on 2000 calories a day.  I’m not gonna question it, I’m just gonna enjoy it while it lasts… because tomorrow is check-in day and who knows, the cuts may get deeper….

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What I Ate Wednesday

Hello folks!  It’s been awhile since I’ve given you a run-down of my daily eats. I’m still eating a LOT…gotta build some more muscle.. and finding fun ways to fit all those calories in without overloading my stomach.

Green smoothie

Breakfast stays pretty tried and true… today I had my usual green smoothie made with frozen pineapple, spinach, fresh mint, almond milk, and vanilla protein powder.  I added a splash of fresh coconut water (buko juice) as well for the…

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What I Ate (and Did!) in Jakarta

Sara at AMIS

Hello, friends!  I’ve been out of pocket lately… in Jakarta, to be exact!  Sara and I spent 5 days there last week for her Honors Choir Festival with the Association for Music in International Schools (AMIS).  It was a glorious festival of singing, with 172 kids qualifiying from 14 schools throughout Asia.  I have to say I’m a pretty proud Mama!…

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What I Ate Wednesday

Hello friends! The week that started slowly in bed with a cough & cold is ramping up and racing to the finish line with hosting 3 middle school kids from abroad for a band festival this weekend.  And more kids= more food, am I right??  I’ll have 6 kids in my house for 5 days… and be cooking up a storm!  I love everything about having lots of kiddos around my table.

Pineapple zucchini oats, blueberry beet smoothie

I pretty much always have…

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What I Eat to Gain Muscle

As my aunt recently commented, “I don’t see how you have time to do anything but train… and EAT!”  And after seeing everything I eat in a day, you’ll probably agree!!

Breakfast: zucchini oats with almond butter and pineapple, protein smoothie with spinach & frozen mixed berries

Breakfast: zucchini oats with almond butter and pineapple, protein smoothie with spinach & frozen mixed berries

I’ve always had a ridiculously easy time gaining weight… until I started trying to gain muscle. (Let’s be clear… no one tries to gain fat, it just happens… right??)  In the 12 weeks of my training program thus far, I’ve gained…

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