Hello, everyone!! So happy to be talking about this subject (as silly as that sounds) Yet, I feel like the past couple months I have truly learned so much about my own nutrition, healthy recipes, and some solid snacks that are healthy and not completely disgusting. HA.
Anyways, I did want to preface this blog by saying that at the moment I am cutting to get into the 49k (107.8lbs) weight class at the end of October. Yes, I also do count my own macros. I don't have a coach or a nutritionist to help me, but I just typed my goals into the MyFitnessPal app, and it customized my macros to meet my needs. As of right now, below are my macros for one day: 1600 Calories 80g Protein 200g Carb 53g Fat Full disclosure - I always go up in my protein. I eat around 110g of protein a day and cut back on the carbs. I can never hit my carbs. Yet, I am sure to always stay around 1500-1600 calories a day. My bodyweight sits right around 50.9k - 51.9k (112lbs - 114lbs) by following these macros. 1 week out I do plan on manipulating my sodium, carb, and water intake to make the 49k cut easier on my body. That way I won't have to lower my calories anymore than 1500 -1600 because your girl likes to eat! Now, this is a temporary meal plan. After this meet, I do plan on upping my calories back to normal. Around 1900-2000 is where I feel comfortable with maintaining my weight and gaining strength. Then if all goes as planned, I will cut back to 49k just in time for March to compete at the Arnold Classic - which happens to by University Nationals! Now let's get to the FOOD. In the morning, I tend to be heavier with my fat intake so it will satiate me until lunch time. I have a problem with waking up at 6:30 AM, eating right away then sitting at my desk during work and feeling like I need to eat another thing before my lunch break. My top breakfast of the day are frozen Kodiak Cakes with peanut butter on top of them. I eat 1 Thick n Fluffy frozen buttermilk/vanilla waffle with 1-1.5tbsp of peanut butter. Below are the macros for this - 330calories 26.5gcarbs 18.5gfat 13.5g protein Again, this is pretty high in fat, but that is intentional. It is to keep me full until lunch time. Which it does the trick! This with a cup of Coffee Over Cardio Espresso Fit... Mmmm. And they're fricken' frozen waffles, they taste good and they are super easy. With my lunch. I NEVER change this up. With breakfast, you could always make a couple egg whites, oats with peanut butter, etc. I used to do that, but it didn't keep me that full. Yet, with lunch, this is my go to. I never eat anything else for lunch - 3 ozChicken, 4 oz Broccolli, 0.5 container of Uncle Ben's Ready Rice. I know, it's not that fancy, but I like to sometimes drizzle some hot sauce or buffalo sauce over the meal after heating it up. The macros are below - 313calories 48.4gcarbs 4.2g fat 24.6g protein Super simple and easy to prep at home. You can change up the broccoli with peppers. You can substitute the chicken with another type of meat. For dinner, I sometimes like to make a variation of this - Which is 2.5oz Steak, 85g Bell Pepper, 0.5 container of rice. Then drizzled with some hot sauce to give it a little kick! I love those simple hearty meals, and the possibilities are endless when it comes to changing up the meats, and the veggies. All the macros are pretty much the same, and you can see that I did have a higher carb intake since it's lunch time and closer to when I usually train. Fats are significantly lowered since I personally gain weight while eating fats, and I feel bloated. Which isn't how I want to feel before training. THEN... SNACK TIME - I make sure to eat at least 1 snack a day. Depending on how my macros line up. Because there are definitely days when I skip breakfast (not intentionally) or even lunch depending on how the work day is going. Or the latter, when I eat 2 different things for breakfast and don't leave enough calories for a snack... Below are my go-to's. The Builder Bar from Cliff Bar. I have also used this as a breakfast item because I will say, though the macros are good, and it doesn't taste like a normal protein bar (I hate protein bars like Quest... I just don't like the texture AT ALL) it is pretty high in calories for a "snack" Below are the macros - 300 calories 29g carb 11g fat 20g protein I love how much protein you get from the bar, the taste/texture is great, but just realize that this is 300 calories. My other go-to that I eat EVERYDAY. Now this is my pre-WOD snack 99% of the time. Unless if I run out, but I've never had to do that because I literally always have these stocked up. And again, so convenient. My Oats Over Night! These are absolute heaven. I love overnight oats, and I did try these for breakfast for a while. Yet, with them being so high in Carb/Protein, I wouldn't feel as full throughout the day, and I felt the need to snack more while at work. Which is why I changed it to my pre-workout snack! Below are the Macros for the Maple Overnight Oats with 8oz of Almond Milk (there are multiple flavors which differ slightly)- 320 calories 40g carb 8.5g fat 22g protein So you can see I definitely have that higher carb intake with this snack. Yes, the calories are higher, but I do need them in order to have a good quality training session. Super easy, a little expensive, but I find that the price is worth it if buying in bulk. I got 40 for around $70..? Which sounds like a lot, but I haven't needed to buy any in like 2 months. It just depends if you think it's worth it or not. As far as desserts go... I don't eat desserts :( I consider my waffle something a little sweeter, and I drink my Coffee Over Cardio Hydrate mix with water. The flavors I have are Candy Watermelon and Peach Tea. They are really sweet, and that satisfies any late night sweet cravings I may have. (Use 10PRESLEYCRUZ to get 10% off all your purchases! They truly are a great company, and I love working with them!) So when I had my calories a teeny bit higher at 1650, below was one of the "perfect" days I hit my macros (50% carb, 20% protein, 30% fat)- Breakfast: Thick Fluffy Kodiak Cake Waffle w/ PB Sugarfree Pumpkin Spice Creamer (2tbsp with Espresso Fit Coffee from Coffee Over Cardio) Lunch: 3oz Chicken 4oz Broccoli 0.5 container of Uncle Ben's Ready Rice Dinner: 2.5oz grilled Steak 31.5g Sweet potato fries Snacks throughout the day: Chocolate Peanut Butter Banana Overnight Oats (Pre training snack) Advocare Pre-workout Pink Lemonade (with Pre-training snack) Candy Watermelon Hydrate from Coffee Over Cardio (before bed time rehydration) Fiber One Bar (140 calories - didn't mention this in the blog, but a mid morning snack) So you see, there are definitely ways to eat healthy, measure out your food, and prep while also being a busy Momma. I don't starve myself as you can see. There are definitely options out there that take little to no prep, have good macros, and will keep you full throughout the day. Just listen to your body, know your goals, and go from there!
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January 2021
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