This totally fits my macros and I love to eat these before a heavy lift day!
Today is back day and lots of pulling sets going down – deadlifts and rows so I need my mix of carbs and protein.
You can make a batch of these, freeze and just pop in the toaster to warm – FYI ! However I made these and ate them right away. All you need is
I used 1/3 cup of pancake mix and 1 scoop of protein, added in just enough water to make it smooth.
This made 3 pancakes
Once cooked I warmed up 1 tbsp of peanut butter, drizzled over top , poured my sugar free syrup (just under 1/4c) and sprinkled a few candy sprinkles. Here’s your macro breakdown
Look at that protein count!
When it’s leg day and ya gotta get those carbs and protein in pre lift this is the perfect meal! You can basically eat waffles any time of the day right?
Does this not look fabulous!
Here’s what you will need – I purchased the protein and pancake mix at Vitamin Shoppe FYI.
Missing from the photo is Buff Bake Birthday Cake Protein batter and fresh strawberries.
I simply took 1/3 cup of pancake mix and 1 scoop of Quest Protein and mixed with enough water to make it smooth consistency. Poured into my waffle maker, set on medium, and cooked for about 2-3 minutes.
Top with 4 strawberries, 1 tbsp Buff Bake and 1/8 c syrup.
There’s your macros for the recipe.
Weight lost – 0lbs
Inches Bust 40(same), Waist 35.5(down.5),hips 41(down .5) biceps 12 each side (no change)
Macros- I’ve found that I’ve been going way over on my fats, not getting my protein and carbs close enough so this weeks focus is to hit my targeted macros everyday! I need to plan this out better.
Luckily my trip to the US netted me some amazing finds in the protein dept
Nutrition is always hard for me.
I was in the US to visit my Bariatric surgery clinic for my 6yr post op revision visit and I told the NP that my 10lbs weight gain from last year (166-176) was likely due to lifting and I’ve gained muscle weight. She told me “No, muscle doesn’t weigh anymore than fat” *smh 😳 what???? Are you serious? I also am told by them not to drink my calories in the form of protein shakes, well I do and I will continue to. That’s the only way I can get 175g of protein in a day!
Here’s my before and week 1 pics
I see no real change , just my booty seems to be filling out.
Here’s to Week 2 , bigger lifts and better nutrition.
*This post has been written as part of the GoodLife Fitness blog ambassador program. All opinions expressed are my own.
This is how I currently feel about running, I’m tired and I’m just done with it. I had a goal in place to run a 50 mile trail race and I did that back in May. I did it injured and now it’s time to let my body just recover and heal. My mind as well needs to absorb the rest because I am mentally not ready, not wanting to race ever again. Will that come back? Maybe? Does it scare me ? Not really. I have done some pretty amazing things since losing 144lbs and now my journey is leading me to a different route.
I have always loved lifting and Crossfit was something I really missed when I was running. So now I have Huge News!
I was selected out of 600 applicants to be a part of this Alpha Female 12 week program.
I HAVE A COACH!!! Like a real live person who will give me workouts, plan my macros and motivate me to be the fittest old girl I can be!
I’m so excited to begin this program August 1. This weekend I shop for my groceries, meal prep and Sunday night my workout for the week gets emailed to me.
I will share my journey with y’all. I did the Thinner Leaner Stronger program for 4 weeks leading up to this and it was great because I already knew how to track macros, and how to properly lift.
I will be spending so much time at GoodLife Fitness for the next 12 weeks and that excites me. The gym is my happy place.
For the next 12 weeks all my energy will be channeled into lifting, cardio and nutrition.
My before pics are pretty urgh
Yes I have a messed up stomach due to a massive hernia repair and I will never have one of those bikini comp bodies, that’s ok. My goal is to drop 25lbs , build some serious muscle and get strong!
Coach Evan has her work cut out for her.
Time to shop and prep!
So I have been doing the Thinner Leaner Stronger program for 3 weeks, guess how much weight I’m down!!!
NOTHING!!! Not a damn lb, my weight has fluctuated by 1-2 lbs but stays pretty consistent at 173-174. Am I really gaining that much muscle to say it is “muscle weight”???
Here’s how my workouts and weigh ins went
Week 3 and Keto
174.3 W 35 Hips 41.5
Incline bb bench:50×8
Incline DB bench:20lbsx10
Flat bb Bench 40×8
Dips bench 12
Calf A: standing machine 155lbsx10
Seated calf 70×12
Bb row 60×10
1 arm row 30×10
Hang cleans 65×10
Military bb press 40×10
Side lateral raise 10×15
Bent over rear delt raise 20×10
Weigh in 172.6
Bb bicep curls 45×10
Close grip bench 45×10
DB curls 15×15
Tricep press 20×12
Weigh in 174.2
Overhead squat 25×12
Romanian deadlift 115×8
Hip thrust 45×8
Calf DB 20lbs
Hang cleans 65×10
Rest day 173.8
I’ll do a measurement check Monday!
What I did do differently this week was severely restrict my carbs down to 5% of my macros and tried a Keto diet. Outcome?
I wasn’t hungry, I are a lot and did stay within my calorie deficit. But yes, I bummed out. I was sluggish and tired. I need those carbs.
Plan for Week 4 CARDIO!!! I know I need to do cardio for fat loss I was just trying to avoid it. This week my goal is 5 days of 25min HIIT cardio of either sprints on the mill, stairclimber or lateral elliptical. I need to sweat or this fat is staying. I also set my macros back up for
I used an online calculator to determine my TDEE and then based by protein macros on the formula, then my fats and whatever calories were left went to carbs. I’m not denying myself food anymore and if it fits my macros #iifym I will eat it!
Here’s to some serious Fat Loss this week!
Bring it on Week 4
Ok , so I’ve lost 0lbs on the scale and I never tracked measurements BUT looking at the Before and Afters pics I think I see progress.
Do you see it???
I wasn’t ready to give up on the lifting part of the program but I am ready to change the food part. I get ridiculously discouraged when I don’t see numbers on a scale moving and I know that’s wrong but I need to see movement.
So, for the next 2 weeks I’m going #keto #lowcarb again to try and spark some scale movement. Just a trial period and if I feel ok and don’t go too heavy into Keto flu then it may stay as part of the program.
Here’s how my lifts looked this week
Monday day 1
Incline bb bench:40×10
Incline DB bench:17.5lbsx10
Flat bb Bench:40×8
Dip: tricep on bench 12×3
Calf A: standing DB 50lbs
Seated calf 45×12 70×12 70×12
Tuesday day 2
Back Butt Abs
Bb row 65×8
1 arm row 35×8
Roman chair 0
Cable crunch 0
Wednesday day3 Shoulders Abs
Military bb press 40×8
Side lateral raise12.5×8
Bent over rear delt raise 17.5×12
Leg press calves 70×15 90×15 110×15
DB press 20×8
BB front raises 20×10
Face pulls 27×12 30×12 35×12
Leg raises and obliques
Thursday day 4
Weigh in 173.2
Bb bicep curls 35×10
Close grip bench 35×10
DB curls 10×15 for 100 reps
Tricep press 10×15
Friday day 5
Weigh in 173.8
Bb squat 85×8
Romanian deadlift 115×8
Hip thrust 45×8
Leg press 110×12
Saturday day 6
174.8 rest day
Sunday day 7
So let’s see where week 3 and Keto takes me!
Happy lifting and eating friends
Holy what the what!
Pepper jack cheese stuffed into hugh jass balls!
Here is how this went down
1 package of mild Italian sausage meat
Lean ground beef
Crush 1 bag Pork rinds into meat
Add 2 eggs, garlic powder, Mrs Dash and mix well , form into 6-7 big meatballs and stuff with 1/2 pepper jack cheese stick
Bake at 375 for about 35-40 minutes
Serve with marinara and bam!
Here’s a look at your macros
You Are Welcome
I said no donuts! But I ate a donut !
Oh well, it happens.
Weigh in 173.4
Weight watchers bagel with bacon and lettuce.
Lunch – Timmies whoopie donut 🍩😬 but I had a protein shake and 4pc California roll too!
Then came meal prep!
Steak with mushrooms, ground turkey/chicken meatloaf, spaghetti sauce, zucchini noodles,broccoli , sweet potatoes in the oven and egg white muffin cups.
Supper- Scalloped potatoes, broccoli and taco meat
Now onto the Week 1 progress pics!
Not much difference but I also wasn’t very strict with the macros and I did go over calorie counts on a couple of days. This week will be better.
I’m also getting serious about upping the weights and not being a pussy ass ! Pick that shit up! You know you can!
#badass #notscurred #liftheavy
Whoo hoo! First week of lifting has ended and guess what – the freakin scale moved
Weigh in 173.2 A whole freaking pound!
So guess what I had for breakfast
Damn straight I had a donut for breakfast – it’s cheat day!
Took the girls shopping for my cardio today
Lunch was at the mall so I made a decent choice with a Subway 6in turkey sub.
Mama got more plates so she can lift heavy!
Supper was shit – stopped on the highway and ate a Whopper 😬 oh well !
Tomorrow is another rest day and meal prep day so grocery shopping will be done!
Happy Saturday y’all!
The scale moved!!
Weigh in 174.2 – SERIOUSLY , are you kidding me?? Down a whopping 0.2lbs.
Protein shake, 1 egg, 2 pcs WW bread, aminos
Workout – LEGS AND BUTT 😊
All done for 3 sets
BB squat 65×10
Stiff leg Deadlift 95×10, 105×10, 115×10
Leg press 150×10, 170×8, 190×8
BB thrust 50×10
Standing DB calf raises 70×12
Seated calf raises 45×12
This was the end of my planned workout but I was not done yet!
Lying leg curls 40×12, 50×12, 50×12
Bulgarian Split squats – no weight x12 3 sets
Leg curls 85×10 3 sets
Now we are done!
Shake, Cliff Bar , banana
Chicken Caesar Salad
Baja Fish Tacos!!! FYI I didn’t eat the fries!
Week 1 done and I guess I now have a baseline but I need to see gains soon ! I’m kinda impatient like that, grow muscles grow