Macros diet +

Macros how to / what is

Here it is!!! No secret eat clean, train and rest! This plan is so popular amongst bodybuilders and all sorts of competitors. It works! check out before and after pictures with people on this macro diet the results are unbelievable and what a difference going from flat to tight, ripped and lean! It is a bit more of a complicated nutrition lifestyle change. However, if you are serious and want to go hardcore this will be nothing but simple for you. Just a few calculations, menu planning, ambition and you are good to go.

I have a show ten weeks away, I wanted to share what I have been doing and what has been working. There are plenty other diet plans, sample menus and cleanses on here that have helped others and others no….why? Because everyone is different. This plan works for everyone as long as you are willing to keep up and put a little umpf in it. If you are looking to do a show, get ready for a photo shoot or just want to change up your plan, this is a good way to go because you can incorporate all your previous plans without changing anything really!

Now we all know the multiple ways to calculate your caloric range, basal metabolic rate and much more but who wants to do that? Follow this link they 110% all about macro nutrition. Punch in all your info and they do the calculations for you!

http://iifym.com/iifym-calculator/

Next step, get a food scale. I purchased mine for $7 and it only measures about 16oz but that’s enough for me. All you want to do is get an idea, learn to measure your staples. After three weeks you will be able to eye ball mostly everything and have an idea.

Sample diets include these staples:

■Chicken & turkey breast
■White fish (grilled)
■Steamed vegetables
■Brown rice
■Rice cakes
■Oats or plain oatmeal
■Protein Shakes
■Egg whites

Plain? Yes but if you can bare it for a few weeks you will love the results and save lots of $$$. Here is a few of my plans since I have been training for this show—keep in mind I have been following macros so my proportions vary per meal.

1:
Rice cake (big), Peanut butter + homemade jam
Almonds
Brown rice/black beans/turmeric/kale/tofu
Protein shake (almond milk, spirulina, vegan Arbonne Protein)
Protein pudding
Coffee
Apple cider vinegar, Aminos, L glutamine, L Lysine, Vitamin C

2:
Tuna over kale (with mayo)
Rice Cakes w/PB
Nuts
Protein Shake
Tofu + quinoa (turmeric/kale)
Grapefruit
Coffee
Apple cider vinegar, Aminos, L glutamine, L Lysine, Vitamin C

3:
Oats/ Arbonne protein powder/spirulina
Vegetable + black/pink/lentil bean soup
Protein shake
Rice cake w/PB (3-5)
Tuna salad over kale
Apple cider vinegar, Aminos, L glutamine, L Lysine, Vitamin C

4:
2 eggs, veg. cheese, kale
Protein shake
Rice cake w/pb
Strawberry lemonade
Tofu + sweet potato
Apple cider vinegar, Aminos, L glutamine, L Lysine, Vitamin C

5:
2 eggs, squash
Veggie sausage, quinoa pasta, avocado
Protein shake
Rice cake + pb

6:
Protein pancake, veggie egg scramble
Protein shake (meal replacement oats/spirulina/protein powder/almond milk/chia seeds)
Apple cider vinegar, Aminos, L glutamine, L Lysine, Vitamin C
Quest Bar
Tofu + sweet potato

7:
2 eggs, veggie cheese, spinach, vegetarian Italian sausage (my favorite)
Protein shake (oats, Spirulina, Arbonne vanilla protein, chia seeds, and almond milk)
Kale salad, tofu BBQ sauce, beets, eggplant, quinoa, red kidney beans (etc. from whole foods)
Rice cake (PB, banana, agave nectar)
Protein Pancakes (spirulina, protein (so clean!), banana, PB, Oats, Fruit snacks (little cheat so good!)

For the most part, since most of this is home cooked, the plan you see for each would be the same for 2-4 days depending on what it was and how much I cooked. I am one of those people that definitely needs flavory in the foods I eat but I can stick to staples for the most part. Also I do not eat meat (only fish, eggs, and anything tofu related) so you can add meat in my replacements.

You can eat any kind of food you like while doing IIFYM. Clean, dirty, paleo, low carb, high carb. Anything you want. The key, is tracking your macronutrients, and stay within 5 grams of your daily allotment. However, if you want to see results I would stay away from junk and pay close attention to your staples!

Just input all your info in this calculator and it will give you all your daily limits! I would break everything down for you bit it is a great deal of calculations to do on your own with a great deal of error. This calculator is pretty specific and works. It is made by trainers and coaches—even competitors themselves.

Journal/my fitness pal

People that journal their diet lose up to 80% of their weight and they see results fast! You would be surprised of how much or how little you are eating when it is written down. On the macros diet it is mandatory you journal what you eat for at least the first 3 weeks and if you are training for a show document every time! I cannot express it enough how important tracking is. I always recommend my client’s journal their meals. Myfitness pal app is a great app for keeping up with your macronutrient levels or you can do what I do and just write it down.

Workouts

Weights + cardio at least 4-6 days a week! Even a 20 minute HIIT workout (article on this workout in this blog) has proven much benefit! You can do splits; change it up with classes etc. Classes are great I know because I take them and I am an instructor for spin, boot camp/sculpt, zumba, yoga, kids sports conditioning, trx and kettle bells—-however if classes is all you do you better have a plan! You need a weight training program that fits you and a cardio class intense enough to work for you! Or you will be essentially taking forever to reach your goal’s and plateau  wasted time is no good. For example, maybe weight train on your own (GET A TRAINER! Be safe and get something that works for you), and jump into a cardio class —change it up with boot camp one or twice a week etc. There are various plans on here for at home or at the gym.

I have been following Kris Grehtins (great personal trainer and coach) plan its 12 weeks long and has a mix of Mr. Olympia’s’ style of training plus jay cutler and many others. I am on week three of his program and the results are amazing! He is a great trainer and has done his research if you want a training plan that specifically fits you and need a nutrition plan then email me I can calculate your macros for your or give you a different diet plan. Nutrition plans don’t stop when you have reached your goals or when you are not training it is a lifestyle’s change. it goes on forever and each one is personal to you! It should not feel complicated.

How do I feel on my new training program and nutrition plan?

Great! The hardest thing was the fast but I feel great and I am used to it now. I feel a great deal of support and relief, knowing that some of my clients, friends that are competitors and even my boyfriend are on this macronutrient diet and also seeing results.

Fasting/holistic side

I have also researched the 16/8 belief and it’s basically eating all your macros in an 8 hour period and fasting for the other 16. Most people already do this and don’t even realize however they do it all wrong. They eat whatever they want but don’t eat past 8 and don’t eat until 12 the next day. You can also do 14/10 which is a bit easier. Basically you reap all the benefits of fasting—longevity, cleansing just to name a few and you learn to appreciate your food more, eat less, and increase your metabolism and much more. You do not have to follow this concept however I do and it works! What I do have during my fasting time, is coffee (homemade not from a fancy coffee place), beet juice, apple cider vinegar mix, coconut water, vitamin c/l glutamine/lysine, and an amino acid complex. It is really not difficult at all plus you will be doing more for your body than ever. You can follow a basic macro nutrient plan and make it fit your lifestyle like I did. I am sure you have seen being part of the blog how much fasting, clean eating, juicing, exercise and longevity are supported in the blog (this is why I incorporated this into the macronutrient plan).

Cheat meals

As long as you meet your macros you are good to go! Not every day but whenever you need it and only if you crave it. Try not to make it an all-day free for all events because you will feel like crap and take not see results as fast.

What will it take?

-Ambition because you are on a mission!
Secret to success?

-PLANNING! Plan your meals, figure out your macros, measure your food, plan your training, fit all this in your busy or not so busy schedule—there is always time! The busiest people do it! It is all about how bad you want it and how much time you are willing to dedicate to it. Do you have favorite TV shows? DO you spend a lot of time on the computer doing stuff non work related? Then trust you DO have time! I do not have a favorite TV show; I don’t even maintain this blog on a daily basis not even a weekly basis, I only post motivational quotes on the book of face, pictures and hosted events—-why?! Because I have no time I have a crazy busy happy loving life —it is about making the time! Just believe you can do it and you will!

came in 4th place for iron man naturally 2013 bikini fitness competition!!!

jstar1 jstar2 jstar3

 

WOW!! what an awesome exhilerating day!!! so what does this mean?! Well i know what i have to work on for my next show in february, i also will be in Iron Man Naturallys Magazine for the march or april issue and on www.Bodybuilidng.com, www.npcnewsonline.com!!m To top all this off i won $500 worht of free supplements from DYMATIZE Nutrition!!!! (had top do 120 pushups for it but hey it was so worth it:))  More pics to come and also my story!!! Just been a little busy:) Oh and being a promotional fitness model Sunday for METRX was amazing!!! So much fun and i met great people!!!!j2 j3 j4j1

Getting motivated ……i think?!

My birthday is tomorrow, my competition is in three days …i was super super excited but im realizing more and more especially from watching previous NPC videos ………….this will be a challenge. These girls are beautiful and i know we have all worked hard for our body but i am getting a little bit nervous now because i know i could have began sooner and it starts with the perfect clean diet for YOUR body type. I know what to do but i need to do it more and that is sleep and diet stronger.

Seriously tonight was a big wake up call!! Ill be up late….practicing my turns and working out!!!Got a good run in this am around 815 then worked and came home late. Tomorrow ill be running again at least 3 miles, teaching zumba, bootcamp (i dont really workout in bootcamp), then go train some clients and weight train after. Thursday and friday its serious juicing and protein shakes with 1 gallon of water minimum the next three days out.

I got my suit from Vizion Couture and it is beyond beautiful definitely a winning suit!! I just have to remember i am doing this for fun and i have to show it!! I am getting a bit worried my body is not at its full potential yet 😦 but i have still worked really hard!!

 

Tonight i did my toe nails and hands myself!!! they are super sparkly like the stars:)  and my awesome hairstylist Katherine took extra time out to squeeze me in for my birthday into her busy schedule—-changed it up big time !!! dark red with some brighter red highlights!!! I just need my yellow flower, some curls and BAM im ready to go on stage!! Also got my tan kit today so i should be pretty dark thursday night into saturday morning.

Things i will do different for Februarys show

1. Start training once i am done with this one

2. Work on poses more

3. start dieting strict at least 2.5 week out (cleansing, veggie juices, amino acid complex,WATER etc.)

I should have remembered from my last competition that i was seriously so strict three weeks out and when it came down to it by body was in tip top shape better than ever—–my glutes still needed work but they were better than before. Wed, thursday friday this week consists of minimum two hr cardio daily, 30 min weight training, and getting sleep!! Sleep is so important and literally stops your body from growing!!!  Anyway i know i am all over but ahhhh if you have stuck around and kept up with me this long you know i am all over the place….gotta covewr lots of ground in a small amount of time!!!

OOO totally forgot!!! Exfoliating!!! The experts have told me over and over agin this week exfoliate!! best thing is non oil based so the tan sticks well like saint ives or even what jan tan or pro tan make (exfoliating scrub)——best thing to use with it?!?!?—–hand glove!!! yes better than the loofah!! so i will yet take another shower tonight after i dance around and jump rope —–and heavy duty exfoliate!!! i looked up the benefits too and they are amazing—So whats the big deal about today?!?!? Um yea …..

  1. DONT PROCRASTINATE (Story of my life —always give me the extra push but last minute grrrr)
  2. DONT STAY UP WATCHING ENDLESS  YOUTUBE VIDEOS OF YOUR COMPETITION  (just watch one or two so you learn, discover and practice)
  3. SLEEP
  4. DIET FOR YOUR BODY TYPE VERY STRICTLY AT LEAST 2.5 WEEKS OUT  (however your diet should be improving everyday—last few days are crunch time every LITTLE thing becomes big and counts!!!
  5. TALK TO THE PROS!!!
  6. COMMUNICATE
  7. HAVE FUN, TRY HARDER NEXT TIME, GIVE IT ALL YOU GOT NOW!

5 days until iron man naturally bikini npc competition

Okay i was supposed to post this yeasterday but …..HELLO:)  Alrighty yesterday i was 5 days out from the IRON MAN NATURALLY BIKINI COMPETITION NPC PRO!!! So friggin excited my first one!!! I was in san jose and workjed out at the Marriott for literally 30 minutes 15 min on elliptical, 15 min chest and pushup routine quick!!! i then ran to church which was amazing!!! Shout out to WESTGATE in San Jose off sarratoga avenue, had lunch at the Veggie grill with my dog and went shopping all the way down the 101 back home lol. I only cheated once with cake batter popcorn?!! I mean how can you not??? plus my birthday is wednesday:) LIFE IS GOOD!!! its better its GREAT!!!!

When i got back into town i went to Anytime Fitness got my second workout in Back and chest for 25 minutes and spin bike/precor ellipticcal for 45 minutes combined. Its crunch time i gotta get these workouts in!! Went home made plenty of moves and got some shut eye!!!

Today is again a new day and i feel AMAZING!!! 8 hours of sleep uninterruptecd hello REM sleep and all natural HGH release 🙂 SO excited yet another day closer the excitement makes me want to jump out of my body!!! Woke up did laundry, cleaned, updated my blog, ate breakfast walked the dog and spoke with inspirational and humble people all morning!! DAX JOYNER for Europa and previous competitor told me all the tips about tanning, and also schedule of future europa shows and the university —-which i will be attending:) He then gave me an awesome contact KRIS MURRELL also another competitor and works for Europa and will be wokring for PRO TAN too at the LA FIT EXPO she gave me nothing but good news and secrets an di get to meet her back stage!!! My Bikini by VIZION COUTURE IS DONE!!!!  it is beautiful i just need a yellow flower:) My tan products came in from supplement direct, i just ordered my shoes and turbo diet tea half and half is waiting for me at the vitamin and herb store 🙂 I will also be a promo model for MET RX on sunday 9-5 Thank you JOE!!!! This week and weekend is bringing me exciting opportunities as always another successful and blessed week!!! And my birthday is wednesday so i will have plenty of luck and more fun on top of that!!

Today after running all my errands i am going to sneak in a nice flat run with my sweet little boog boog shes such an angel!!! Then training a few clients, teaching also ZUMBA AND 2LEGIT2QUIT…. then back at the gym for weight training, Yesterday i was not looking forward to all the cardio but once you start it that regret goes away. You have to see the light at the end and remember why it is you do everything you do and you know what the beauty of it all is?!?!?! If you do not like it you change it!!! Look at me im everywhere that does not require me to stay in the box!!! and im happy:) Busy is me life happens once!! well for some of us it keeps repeating…..in a good way everyday:)))))

Be strong!! Get out there do what you can!!!

I started my day with a barley, lentils, 2 eggs, broccoli and veggie cheese omelet—delicious!!!! i ha dit twice already actually, along with green tea and coffee!!! On the rest of the days menu i have grapefruit, quest bar, protowhey green and protein drink, tuna fish salad, soup and raw veggies and hummus!!! Oh and lots and lots of water and caffeine and vitamin C to preserve this skin:)

“Be in the NOW, everything you do only worry about it at the moment, negative thoughts not an option” (stranger on a plane, i switched seats and we sat next to eachother everything happens for a reason—-you hear, see  and do what you need to when its your time—it’s not your plan everything happens for a reason!!!)

Have FAITH, HOPE, ACTION and always BELIEVE:)

Keep giving the gift that never stops giving——-LOVE!!!