40-DAY CHALLENGE UPDATE
8/22/16: Weight 111, Body Fat 22.7% (starting stats)
8/29/16: Weight 108, Body Fat 21.7% (Wow! Lost one whole point in a week, fantastic!)
9/07/16: Weight 106, Body Fat 19.1% (OMG! I'm at my goal already! I thought it would take longer!)
p.s. I'm 5'1.
p.s. I'm 5'1.
I always weigh myself first thing in the morning when I wake up, but by the time I weigh-in at the gym, I'm a couple pounds up. I decided to go with my weight at the gym since that's the number my trainer uses when calculating my body fat. He uses calipers and the 9-point pinch test.
I was beyond surprised to see my body fat had dropped from 22.7 to 19.1 in such a short time. I have been good on my diet (except for last night when I ate a bag of these!), but haven't been working out that much, just 2-3 times a week lately because I've been so busy. I was working out about 5 days a week at the beginning, but lately it's dropped off. It occurred to me recently though that I get an organic workout from carrying around Jordan, who weighs 15 pounds now. She's getting heavy and my arms are getting more toned! #winwin
For my macros, I try to get 1400 calories, 123 grams of carbs or 100 would be ideal, 125 grams of protein, and 47 grams of protein. I track it all in My Fitness Pal and it helps tremendously! Those macros break down to 35% carbs, 35% protein, and 30% fat.
I eat five times a day, about every 3-4 hours. I have a protein waffle for breakfast, three meals (below are examples- I don't eat ALL of this in one day), then a cup of Muscle Egg in the evening. Muscle Egg is liquid egg whites and I buy the chocolate flavor. You can make them at home with egg whites, skim milk, and chocolate syrup too, but I'm lazy and like how the chocolate Muscle Egg tastes- like a cup of chocolate milk. Also, I wouldn't want to have protein powder account for the protein in two of my meals (since I already use a scoop in my waffle).Protein Waffle: 1 scoop protein powder, 1 egg, 1 tsp baking powder, splash water (optional: salt)
1 tbsp sugar free syrup
(to make, just combine all the ingredients, then pour into your waffle maker)
CALORIES 226 - PROTEIN 22.3 - CARBS 11.4 - FAT 10.8
1 egg, 1/2 c egg whites, 1/4 cup mushroom, 2 pieces center cut bacon
CALORIES 201 - PROTEIN 26 - CARBS .8 - FAT 8.3
1 egg, 1/2 c egg whites, 1/4 c mushrooms, 1/2 c peppers, 2 pieces center cut bacon, 1 slice American cheese
CALORIES 284 - PROTEIN 29.5 - CARBS 7.5 - FAT 12.5
4 oz chicken breast, 2 cups Romaine, 1/2 cup peppers, 1 oz Fat Free raspberry dressing
CALORIES 253 - PROTEIN 33.5 - CARBS 15.7 - FAT 7.2
4 oz chicken breast, 1/2 c rice, 1/2 cup peppers, 1/2 oz Thai peanut sauce
CALORIES 329 - PROTEIN 35.4 - CARBS 27.7 - FAT 10.2
4 oz chicken breast, 1 cup mixed veggies, 4.3 oz red potato, 1 tsp coconut oil
CALORIES 337 - PROTEIN 31.3 - CARBS 36.1 - FAT 5.8
4 oz chicken breast, 10 brussel sprouts, 3 oz red potato, 1 tsp coconut oil
CALORIES 370 - PROTEIN 39.6 - CARBS 29.6 - FAT 11.8
Halibut 6 oz, red potato 4.3 oz, green beans 1 cup, tartar sauce 1 tbsp, coconut oil 1 tsp
CALORIES 322 - PROTEIN 32.8 - CARBS 29.2 - FAT 8.3
4 oz mahi mahi, 1/2 c quinoa, 1 cup broccoli, 1 tsp coconut oil
CALORIES 271 - PROTEIN 27 - CARBS 23.5 - FAT 7.4
Chipotle chicken, white rice, pico, 1 tbsp sour cream
CALORIES 426 - PROTEIN 36.7 - CARBS 37.4 - FAT 15.3
When I go to Starbuck's now, I get a tall black iced tea and add half a Splenda, unless I'm "cheating" and then I get a mini caramel frap!
TASTE TIP: You can season your food and use dressings to make it taste better! I use salt and pepper, Mrs. Dash, and small amounts of peanut sauce, teriyaki sauce, tartar sauce, salad dressing, etc. A little goes a long way!
What's your GO TO healthy meal?