A Recap and an Update

Let’s talk about putting things off.

Let’s talk about putting things off.

Like eating right. Or exercising. Or blogging.

It always starts with missing one opportunity to keep up. It probably wasn’t intentional or even your fault. Life gets in the way. Then it gets in the way again. And then you know you should hop back on the wagon of eating right or exercising or blogging regularly, but you kind of dread it now and also have some guilt about how many times you’ve missed doing what you should be doing. You file it away in the back of your mind. Before you know it, you haven’t blogged for weeks and nobody knows what’s going on.

Luckily, in this moment, I’m only talking about blogging… Cause I’ve been working my ass off. Literally.

LET’S RECAP!!

So I’ve had three weigh-ins now and only two weeks left in this competition!

The first one was two weeks in and, well, I wasn’t really doing that great for a number of reasons. I lost 3 pounds and got the motivation I needed to push me the following couple of weeks.

Two weeks later (halfway point) I had lost an additional 10 pounds which was incredible. It was due to two-a-days, a crazy amount of protein, and a lot of hard work.

Three weeks later (today) I then lost another seven pounds. I’m a total of 20 pounds lost and in a very close second place. I feel pretty good about this time’s seven pounds because, quite honestly, I’ve been a bit more lax- a vacation, a move, and a handful of dates saw me break my strict form (but in a balanced way). An example of balance: a fun run (aka boozy party).


Eight weeks is a long stretch to keep focused. There’s only two weeks to go to the finish line and I’m ready to really bare down and finish strong.

AB is definitely upping his game as we near the finish line as well… Here’s a little example of a workout I did last week:

10 weights exercises (dumbbell push press, leg press, dumbbell curls, dumbbell flies, lateral raises, dead lifts, hamstring curls, etc) and in-between each exercise I did 15 burpees and 15 ball slams…

… for those of you who don’t math, that’s 150 burpees and 150 ball slams. Yea.

In other news I have muscles. Like real muscles in my arms. I almost can see abs poking out (!!!), and I feel freaking great. My skin is great, my energy level is high, and I’m really enjoying my workouts.

Time to bring it in to the home stretch!

 

What I am eating

A post about balance in my diet without it being a “diet”

To begin with I wasn’t really sure how this diet thing was going to go. I am no nutritionist, I have never been able to diet in my life, and I love food.

BUT I have kind of found a very reasonable method to this madness that doesn’t at all feel restricting and allows me a bit of wiggle room.

Disclaimer: As previously stated I personally have a tendency to push the wiggle room a bit too far, so I’ve been strict about it as of late. In the end, I’m hoping to end up with a nice balance up in here but for now I’m trying not to end up on a billboard.

Working from a plan set forth from some very smart (lovely) people who know what they’re talking about, I set out on my plan to eat whole, fresh ingredients (revolutionary, right?) and track my macros using the My Fitness Pal app. Whole, aka not processed ingredients are key because, well, they are better for you, easier for your body to digest, and also – for this purpose – easier to track.

If you’re not familiar with macros don’t be alarmed because I definitely was not either. Basically, “macros” is short for macronutrients, which are the proteins, fats, and carbohydrates that we eat every day. They are the basis of all calories you consume. If you are tracking the grams of each and sticking to a specific percentage of intake daily, while staying around your calorie goal, you will lose weight.

I know it sounds complicated but it’s not, really. Basically here are some steps:

  • Calculate your macros here: https://www.iifym.com/iifym-calculator/. It is a series of questions and takes 5 minutes.
  • From this, you will be given percentages (and grams) of each of your recommended Protein, Carbs, & Fat along with a calorie recommendation. My recommendation was 40%/40%/20% and 1,630 calories.
  • You can input these exact percentages into My Fitness Pal: In your app, go to the “…” more button, choose “Goals,” then “Calorie & Macronutrient Goals” and insert your percentages & calorie goals here.
  • Start tracking away.

For the first week I would input foods and play around with my percentages to get a good feel for what I could/couldn’t fit into my diet. You quickly realize what foods are worth it and which aren’t. Once I found a good balance of protein/carb/fat for each meal I set out a weekly plan and stuck with that combo pretty much the whole week, just to make it easier.

Some days, however, I would have something wonky come up (work trip, lunch out), and I would then track it and try to compensate for my percentages in the other categories. I’m not saying this is ideal or the right way to do it- I think it probably isn’t ideal actually, but this is real life here and we (I) can’t always be prepared.

This isn’t perfect. I’m sure there is a way it can be for someone who is a little stricter and more hardcore than I am. But it’s honest, it’s not tough to track for the most part, and it really does give you a good idea and make you pay attention to not only what you are putting into your body, but the composition of those foods along with a guide as to what is needed for your activity level and body type (and weight loss goals).

Below is an example of a day of tracking my macros. Like I said, not perfect but it’s working for me to continue to keep balanced and it’s do-able.

Meal 1: Breakfast – 206 calories
Apple & Gouda Smoked Chicken Sausage from Publix (5g fat, 5g carbs, 11g protein) + 1 cup of egg whites (0g fat, 2g carbs, 22g protein)

Meal 2: Protein before/after a workout – 125 calories
French Vanilla Designer Whey Protein Powder (1.5g fat, 6g carbs, 20g protein) + 3oz unsweetened Almond Milk (1.2g fat, 0.5g carbs, 0.5g protein)

Meal 3: Lunch – 318 calories
Turkey Breast 4 oz (0g fat, 0g carb, 25.2g protein) + Protein Up Core 12 Wrap (2.5g fat, 18g carbs, 12g protein) + Yellow Lentil hummus (3.5g fat, 2.5g carb, 1g protein) + spinach & cucumber & tomato

Meal 4: Pre-workout snack227 calories
One half a medium avocado (10.5g fat, 6g carbs, 1.5g protein) + a honeycrisp apple (0.4g fat, 29.3g carbs, 0.6g protein)

Meal 5: Dinner – 560 calories
Grilled Chicken, 6 oz (4g fat, 0g carbs, 52g protein) + Quinoa kale mix (4g fat, 20g carbs, 4g protein) + Broccoli (0.3g fat, 12g carbs, 7g protein) + ½ baked Sweet Potato (0.2g fat, 20.5g carbs, 2g protein)

Meal 6: Snack – 190 calories
Two squares, Lindt Dark Chocolate (9.5g fat, 8.5g carbs, 1.5g protein) + 1.5 cups of popcorn (3g fat, 9g carbs, 1.5g protein).

Total calorie count: 1,626

Macro Breakdown:

img_2012

So that’s it! That’s what I’m doing. In this example I definitely need to decrease my fat (so instead of a snack like an avocado next time I’ll have a 0% unsweetened yogurt with some berries).

One thing that I’m doing with My Fitness Pal is not logging my exercise- it will add in extra calories and makes my tracking a little harder to do. I know I’m working hard and this is the caloric intake I want to stay at for now.

P.S. You can follow me (or be friends with me!) on the MyFitnessPal App. I’m @caitdingle 🙂

A love affair

An almost awesome pizza recipe.

I really love pizza.

Like never-let-you-go love LOVE pizza.

But it’s basically all the bad carbs and then also cheese and I mean what’s pizza without booze?

Thankfully, I have a very lovely best friend who is with-it when it comes to cooking and making tasty “healthy” (there’s still cheese and pepperoni, but still) versions of my one true love: pizza.

Here’s the recipe for the crust we made (got it from PaleOMG):

3 large eggs
1 cup full fat coconut mile
½ cup olive oil
3 cups tapioca flour
¼ cup coconut flour
1 tablespoon baking powder
1 teaspoon fine sea salt

The dough was kind of less dough-y than you’d think and you have to lay it out on a pan and spread it out (and we actually had a minor mess-up and had to make a double batch). Cook at 350 for 10-15 minutes. Our dough was very thick because of our double batch so it took almost double that to get it cooked through. I recommend making a really thin layer.

Here’s a pic of the dough spread out (left) and then after it cooked (right).

dough

Then we just added our toppings and cooked it for another 30 minutes.

The verdict: not quite love, but a pretty darn good alternative and it totally kept me within my macros and under my calorie goal (I’m tracking everything I eat on Myfitnesspal @caitdingle if you’re truly interested!)

If I’m being real honest, though… I had a little bit more wine with the pizza than I should have and completely blew my day. Whoops.

Here’s the final pizza:

finalpizza

 

That cheese though