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- 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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What I Ate Wednesday

Hello folks… welcome back to “What I Ate Wednesday!”  I haven’t posted this feature regularly for awhile, but I figured I’d start up again, not only to keep you informed about my training progress, but also to reiterate how much I DON’T do detox (it being January, the month for detox and all…) because I believe that every day is just another chance to nourish your body with wholesome, healthy foods….

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