Contest Prep Week 4 & 5- Dear Fat, Prepare to Die!
Diet, Workouts & Weight
Dear fat, do prepare to die. You will suffering a slow death over the next 20 weeks and I won’t miss you one bit!
Things have been going will with diet and workouts. I reached a new low of 140.6 at the end of week 5. WOOT! I do feel like I am turning into a professional gum chewer as more things that I mentioned in the post You Know You Are in Prep When...are starting to happen! Other wise, no changes with diet as my weight has been creepin down on average 1 # per week…
Macros are set at about 175 g protein daily, 52 fat and then carbs cycle. High, medium and low days are specified in the table above: This has been my diet the past 5 weeks.
Low (off day): 130 carbs
Medium day: 165 carbs
High day: 200 carbs
Same as the last several weeks…
Medium-Sun: Quads, glutes, hams (6-8)
High-Mon: Back, biceps, shoulders (20-30 ) 5 HIIT battle ropes or ball slams after w.o.
Medium- Tue Glutes, hams , abs (10-20)
Med- Wed: Back, biceps, (10-15)
High-Thurs: Chest, triceps shoulders (10-20), 5 HIIT battle ropes or ball slams after w.o.
Medium- Fri : legs + plyo + abs
Off day diet- Sat: OFF
PDF of my workouts on a 3 week rotation
My current lifting jams on spotify are here:
and my FAV HIIT list includes a lot of In This Moment…
and the progress pics…
Week 4 Shenanigans
Sunday Sundae bar
Damn it! It can be so damn hard sticking to your diet at parties and gatherings but there is always a party or a gathering so if you say just this once ….but I swear it's never just this once!! When you do stick to your diet it feels like a giant accomplishment and your friends should automatically hand you a giant ass trophy as you walk out the door!!!! Snapchat: heathergf2 #gainz #gainz #fit #funny #fitchick #bikinidiet #bikinicontest #figurecompetitor #bikinicompetitor #girlswhosquat #girlswithmuscle #girlswholift #snapchat #fitfamily #fitfam #skeleton #gymrat #trophy #party #fitchickproblems
So, I got to start off week 4 not eating a bucket load of ice cream topped with Oreo cookies, marshmallows, whipped cream and fudge sauce at a little afternoon party we went to. I totally feel accomplished every time I go to a party or someones house for dinner and I come away having stuck to my diet 100%… I mean, I totally deserve a trophy when I walk out the door!
This is pretty much how I feel when I am places where there is tasty food but I just can’t have any…
My new recipe obsession:
Protein Angel Food Cake & Protein Cookie Dough
I discovered some pretty awesome recipes recently that I keep on making. The FlexibleDietingLifestyle.com donut recipe I posted in Contest Prep Week 3 … amazing….
Angel food cake
My next love… The Macro Experiment’s Angel Food Cake Recipe. O… M…G! I have made it like…. 100 times.. okay not 100 but just about every day.
blueberries and reddi whip whipped cream… YUM!
Or my favorite… with peanut butter powder and chocolate chips!
Incredible angle food cake recipe from the macro experiment with pb powder and lily's dark chocolate chips! Good lawd YUM! It was so good..again! @kaufycakes25 … this is my fav way to eat it! #recipes #lowfat #themacroexperiment #contestprepfood #fitgirl #fitchick #angelfoodcake #bikinidiet #bodybuilding #npcbikini #figurecompetitor
Protein Cookie Dough
And then I tried Flexible Dieting Lifestyles cookie dough recipe from his free downloadable cookbook. check out my week 4 contest video at the beginning of this post with a summary of this weeks videos and shenanigans.
It’s got a garbonzo bean base with a TON of vanilla extract & some protein powder. Half of the recipe fit my meal macros and it was very filling and pretty tasty. I would definitely make it again. And the deeper in to prep I get the better things start tasting…. that cookie dough will probably end up tasting like the best damn thing that I ever had!
Last year I received a Pavlok to test out. It was VERY effective in helping me quit nail biting (see more here: Pavlok Diaries 1, 2, 3 & 4) . Shortly after that, I was asked to make a testimonial video for Pavlok and it may be used on Shark Tank airing March 20th, 2016… so tune in. You may or may not see my 30 second of fame if they use my video (I signed enough releases for crying out loud) and, don’t miss out on Maneesh make his case for his innovative device.
I really have to start using this again but not for nail biting… for my diet. I have been doing really well sticking to my diet but it will only get harder. And, I am traveling 3 times this summer not including camping trips. I have a 2 week vacay to NY with fam and then a 2.5 week fam trip to CA ! Scared shitless. I may not have a weight scale with me. I have to bring my piddlly mini food scale and find places to workout. Not looking forward to this at all trying to work my schedule around everyone else and all the things we will be doing 🙁 and eating out 🙁 🙁 🙁 If I come out of this alive, I deserve a fucking trophy fo sho!
Aside from just sticking to my diet and workouts, I walked on my slack line!! OMG!!! (see in video above)
I was, for a good couple months, just balancing on 1 leg for as long as I could. That is all I would do. Trying to walk was out of the question… I would try and fail. Then, I tried one night and walked 11 steps (after having done several trials of 4-9 steps) but still, I walked more than 1 step! WOOT! I haven’t gotten 11 steps since.. my average is 9.
Plan, plan, plan
prepping meals and having them ready is E -SSEN -TIAL!!
This last weekend was so SO busy.. like, we had to hit the gym, run errands and help my Mom get a bunch of house projects done, redid all of the landscaping around our house… like, re-did. My head was spinning and having all my meals prepped and together didn’t happen. So, I just tracked my food as I ate it. When you get hungry and busy, tracking food as you go can be tough and you can forget things. I forgot the track some carbs… by the end of the day I knew I had eaten too much by the way I felt… I felt a little too satiate being in prep. Then I remembered the carbs I didnt enter and, I ate too much. Ugh! Super frustrated. Coach JG wasn’t too happy. Its like a day of weight loss lost.. so, I totally felt guilty about it for a day or so but it’s a day out of a 175 during my prep that I messed up. I am sure there may be more… I hope not but, I will be traveling a ton this summer and I am scared shitless of failing on my diet and workouts while traveling. We will be with family and other people too which makes it even harder trying to coordinate my diet and workouts around the plans of everyone else… UGH!!! Planning ahead will be super essential.
all day, every damn day!! 😀 Be prepared! My flippin mantra… along with , I will get to bed at 9 (which is usually 10, or 11… or 12…) 😀
Segueing into planning ahead…the nightly routine is something I have to do so the morning isn’t crazy! And, it keeps me honest with my program. If I don’t do this routine planning everything the night before: supps, food, fill up my gallon jug, put coffee grounds in the french press, gym bag ready, & get the kids lunches set, my morning is bananas’s and nothing is right with the world. Of course there are nights I don’t plan ahead and all hell breaks loose in the AM and my meals are not out of the freezer leaving me to survive on quest bars until they thaw not to mention me yelling at my kids a bunch when I try to rush a 4 and 6 year old off to school.
One of my fav things right now is my pill/supplement organizers. I have a few of them so I can fill them up and they will last me a few weeks.
The AM and PM slots are BEST as some things I need to take before bed and other things I need to take in the AM.
Taking my "get smart"supps… aniracetam and citocoline. I have to mix them in a little MCT oil as they are fat soluble powders. I do pack them into capsules when I have time and prefer to take them that way. Aniracetam increases blood flow to the association cortex area of the brain which helps with complex mental functions… walking and chewing gum for me is a complex mental function. 😀 I also take it with a little citocoline as the processing of aniracetam in the brain dumps citocoline. Other benefits of citocoline include decreasing brain tissue damage from injuries as well as preventing Alzheimers which runs in my family. Nootropics like the above are being put into supplements like pre-workouts as they aid in your perceived exertion so that when you workout, you feel amazing which is motivating and can push you to work harder. #aniracitam #peracitam #citocoline #supplements #nootropic #nootropics #hacker #biohacker #bodybuilding #brainfuel #brainfunction #preworkout #postworkout #intraworkout #bikinidiet #bikinibody #bikinicompetitor #bikinicontest #bikiniprep #figurecompetitor #gf2crew #getfitgofigure —
Aniracitam + citocoline (Above)
Coffee with protein powder in it
Trutein Naturals Cinnabun or Dark Chocolate
in pill form: yohimbine hcl
in pill form: green tea extract
400 mg Magnesium
Vit D every other day
Vit K every other day
Zinc every other day
500 mg Acetyl L-Carnitine
2-400 mg Green Tea (make sure it’s standardized EGCG)
100-200 mg Caffiene
2.5 milligrams or 1 cap Yohimbine HCL
Take the combo 2x per day: once in the AM, then post workout. If taking in the evening, drop the caffeine supp.
Pickles to put me to bed
So, when I run out of macros and have a fit about it…
I turn to pickles…dipped in ketchup if I can spare the carbs. I usually am pretty hungry before bed so I have a few pickles just for that added palatable chewing and swallowing effect, even though I am still hungry, it’s a low cal crunchy food I can enjoy for some sort of mental alleviation.
Of course I am wearing my blue blocking sunglasses to block blue light which would hinder melatonin secretion affecting restful sleep hindering recovery ultimatly effing with my gainz! 😀
Shit that is hard becomes my fav…
Doing exercises I strongly dislike like leg lifts getting yoru straight legs, feet up to the bar or Monkey Bar work or pull ups or handstands, or pistol squats or heavy squats because they’re super hard and it’s uncomfortable but after a few weeks you realize they got a little easier and you could do a little more and then you get really good at them and they become your favorite exercise thus, I LOVE leg lifts, pistol squats and monkey bar work right now. I dreaded it for months but getting stronger had been VERY motivating! So don’t give up.
Working on the pistol squats today. I like doing deficit pistol squats because I can get in a few more reps and use the wall on the weaker side (right leg) to help push up on the last few reps for assistance. #pistolsquats #deficitpistolsquats #lowerbody #singleleg #fitnessguide #fitnessmotivation #fitchick #fitchicks #workouts #fitfam #fitfamily #gf2crew #getfitgofigure #bikinicompetitor #bikinibody #npcbikini #npc #noexcusesjustresults #everydamnday #bodybuilding #NANBF #naturalbodybuilding #earnednotgiven #killinit #DFAC
…… I am having way too much fun with snap chat BTW… heathergf2…
Sometimes I worry I won’t get lean enough…
I had a hell of a weekend at the beginning of week 5. We were shoveling out all the landscaping rock and moving bricks and hauling dirt for 2 days straight.
Middle of the night I woke up in a lot of pain not able to move my neck. I could barely get out of bed and I had to support my head, pushing the weight up off my neck to be in a vertical position.
I have 20 year old severe whip lash trauma and the neck of a 70 year old which affects all my upper body muscles and entire skeletal structure. There is a lot if maintenance that goes into this body to keep things kosher. But alas,its will stress things out and my muscle will freak out. Apparently my old self can’t handle hard labor ;D
Anyhoo, the only thing that got me around and allowed me to function in a vertical position is our Hidow Tens machine. It sends electrical pulses to your muscle involuntarily contracting them. It is INSTANT pain relief and helps relieve a lot of tension. Sometimes I use this regularly for maintenance or as needed when I am in pain.
Middle of the night I woke up in a lot of pain not able to move my neck. I could barely get out of bed and I had to support my head, pushing the weight up off my neck to be in a vertical position. I have 20 year old severe whip lash trauma and the neck of a 70 year old which affects all my upper body muscles and entire skeletal structure. There is a lot if maintenance that goes into this body to keep things kosher. But alas, all weekend we removed landscaping rock and painted trim on my Mom's garage. Apparently my old self can't handle hard labor ;D Anyhoo, the only thing that is getting me around today and allowing me to function in a vertical position is our Hidow Tens machine. It sends electrical pulses to your muscle involuntarily contracting them. It is INSTANT pain relief and helps relieves a lot of tension. Sometimes i use this regularly for maintenance or as needed when I am in pain! Last year I injured low back picking up a cooler improperly. That was BAD! This Tens machine saved me a lot of pain while I healed. #grateful #lowbackpain #neckpain #severewhiplashtrauma #neckpain #therapy #hidow #tensmachine #tensunit #painrelief #ems #electricalmusclestimulation #fitchick #fitgirl #biohack #health #fitness
I slapped that bad boy on my upper back and had that on for 3 days straight so I could function. It made a huge difference by the end of the day.
Still addicted to this angel food cake!
I have no idea how I made it through two contest preps without ever having tried shirataki noodles. They're pretty much calorie free and are completely tasteless so they take on the flavors of whatever you are mixing it with or putting on it. But the texture of the noodles is fabulous, sort of a cross between a regular noodle and rice noodles. I stir-fried the noodles with onions peppers broccoli cauliflower Trader Joe's Gyoza dipping sauce a little water, no oil, and some soy sauce with Trader Joe's chicken sausage. It was excellent!! #shiratakinoodles #stirfrynoodles #stirfry #lowfat #lowcarb #fitchick #fitchicks #workouts #fitfam #fitfamily #gf2crew #getfitgofigure #bikinicompetitor #bikinibody #npcbikini #npc #noexcusesjustresults #everydamnday #bodybuilding #NANBF #naturalbodybuilding #earnednotgiven #DFAC
Somehow having been through two contest preps, I have never tried sharatki noodles. Cant’ tell you why but they were pretty darn awesome. They are calorie free and tasteless thus, taking on the flavor of what ever you are cooking with them. This stir fry was super yum!
I sauteed onions, peppers, broccoli and cauliflower with some water + 1 Tbsp of Trader Joes Gyoza Dipping Sauce + 1 Tbsp soy sauce.
Then I added 2.5 servings of the sharataki noodles and lastly 1 cut up Trader Joes Chicken sausage link (like a brat) into the mix.
Trying to find a miracle food….
Just like I had written in my post You Know You Are in Prep When… well, I am definitely in prep…
Other tasty snacks that get me through (besides pickles)
I love laughing cow cheese. I spread that on toast, lunch meat and little peppers!
This is a great quick snack:
Still obsessed with these donuts:
My fav protein bars
My fav protein bars I keep on hand are Power Crunch bars (vanilla + peanut butter vanilla), and cookie dough quest nutrition bars. I don’t like any other flavor of quest bars. They are almost too sweet.
I tried out the Fit Crunch bars.. only flav I liked was Fit Crunch birthday cake and Peanut butter flavors.
As well as the Fit Elite bars… cookie dough was the only flav I liked. I did not like the birthday cake in the Fit Elite bar.