Food Craving Confessions:How Chocolate cravings ended me at Burger king

First off, let me say I never said I was perfect. I can relate to my clients because I battle the same challenges. I like chocolate, I like fast food from time to time. None of these things are stocked at my house. And when its time to stick to plan, I do. But on this particular evening, I am VERY tired, taught 3 classes and worked all day.

I wanted chocolate. I tend to eat on cravings, when I have a plan, I just can't do that. However, I have freedom now, for 2 more weeks until I start cutting. I WANTED IT. There were Kashi almond chocolate bars at the gym and I told myself that would do, and would hold me over until I got home. Back and forth I went with myself. NO, I'm stopping at Target to get chocolate. Now I know I can't get a bag, it has to be ONE piece. But it's 9:30pm and I want to go home. "No, you go home and eat and you'll get over it." I pull out of the left turn late and get on the freeway. Of course, this conversation is not ending, much like a child arguing for a treat. I'm thinking of how I can do this with minimal effort (stopping, parking, lost time). Target? Safeway? Do I log this in my FitPal? My clients will see!

Then I see it, Burger King has a Hershey's chocolate pie that is amazing. Wouldn't you know it, one cheeseburger Whopper Jr Meal & Hershey pie order later.....I get to the window and ask why it's so expensive. He charged me for 2 pies. oh great. I explain I wanted one. He comes back and says "Its your lucky day, I'm too lazy to take it out of the bag, so you can keep it." (no charge). This man has NO IDEA what he's just done! lol He gives them to me, and my card. I start to take off and then think to check the bag. with ONLY pies. He's at the window, "ya, you're not done yet, go ahead and back up". >>>SO embarrassing! I back up...I'm thinking of how unsly I am right now and of course all this would happen when I decide to have this. He looks at me, smiles, and asks if I'm okay? I must be bright pink at this point. What does he think i'm wasted? lol I explain that my day started at 6:30am and I'm very tired. I try to act super sober. (I haven't drank at all).

Now I'm sitting here with it. sigh. Whatever. I did it. I'm gonna enjoy it at a snail's pace and probly won't even think about it again till I'm dieting and its just not an option then. Life's daily challenges lol ;)

November 2012 - Training

After coming back from the NPC Sac Show on the 3rd, I realized I was in one of my 'non-eating' phases. Basically I've always had a cycled eating pattern. I'll eat more for a few weeks, and then I'll basically have no cravings or desire to eat. So I decided to use that to my advantage. Even though I'm building right now, I just don't feel comfortable at this high of a weight. I was at my all time high of 144lbs. (My previous high was always 140). The stress and mess I had to deal with in the last few months took a toll on my eating and working out.

I decided to tighten up my diet and drop a few pounds. I didn't plot it out, I just modified what I was already eating by cutting my pre-workout PB&J in half, and replacing 2 of my meals for super clean ones: tilapia & asparagus, and salmon & asparagus. It ended up being high protein and low carb, about 105g carbs. I will also say I did have a few add-in items. Monday I had my friend's leftover bread pudding she had made from scratch for me. Tuesday night I had my 2 mini sliders leftover from Chili's. Small bites, made me happy. If i run out of food I throw in a Lean Cuisine at the end of the week. So, I'm down 3lbs. I would've liked another to be down to 140, but I'm pretty happy. I took my measurements and photos. I'm guessing I'm down about 1 lb of fat, and 2lbs of water. I feel better about how I look, though I definitely have a long way to go. But I'm happy to lose it slower and keep the muscle I am working SO hard to build. I most likely will bring the food back up this week to my 'maintenance' level and continue. I would like to do another drop week at the end of Nov/Beg December. I am guessing my competition weight will be around 125. We will see how much I can actually build and what that looks like when I lean out.

I am still using the M&F Trainer for my workouts and loving it! I lift 5 days/week. I don't do any 'cardio' per say, but I teach 2-Cycle classes and 5-Aqua classes per week, so it's there! ;)  Yesterday was legs & shoulders and my butt is definitely sore today! I really had to force myself through that workout last night. My basic diet for the last week, my drop week, is below. It's about 1400 cals. If I had sat down and figured it out the ratios would have been better, I just wanted to drop and didn't mind going strict, especially because I let myself keep my favorites.

 

Current stats: 141lbs, 22%BF (31lbs), 110lbs LBM.
 - I take this all with a grain of salt, because the BIA measurements fluctuate greatly, and unfortunately some fat caliper measurements you just can't take on your own. At the higher weight it read i was 112LBM, which I'm sad about because I was working to 115, but now looks like I'm back down to 110. We will see, I just HAVE to keep my lifts in, even though I am completely SLAMMED at work! 



 

Training goals for 2012-2013

As I've been taking time off to recoup and deal with life's challenges, I haven't stopped thinking about my training. While I miss my leanness, it's been nice to be free, sometimes TOO much at times! I definitely have enjoyed not having my shoulders feel broken among other things. I've been thinking, and researching and just trying to absorb all the infromation I can to embark on my new training journey.

I have worked with many coaches over the years, and I have loved all of them! I have learned so much! And as this is my profession, I also want to try what I learn and see what I can do. My MAIN focus is to find BALANCE, and something STABLE. I am SO over this diet yo-yo. I am going to really take my time to prep this season so that I can see what works for me, and what I can do without driving myself into a fit of Safeway cake. lol.

Mind you I am NOT where I want to be currently. I gained, let's just say, "A - LOT". I will of course post my progress photos once I am back where I want to be. So, In MY head I'm fat. Like Michellin Man FAT! Everyone around me thinks that's retarded and I look great. HA! Thank God for Spandex! lol However, I have it stuck in my head that I will build during the Holidays. Pretty Typical. And I'm excited about it! So I have been trying harder to lean out lately, I only have 2 more weeks to go! Now in my building process I'm not going to try to gain a lot of fat, I have 3 months so I can build slowly, but so far I think I will be able to build pretty well ;) I do have a little catch-up to do, but so far things are coming back, even after just a week. Last time I gained 1 lb in 2 weeks(supposedly). So 3 months to build.

AFTER New Years', I'll start my 3 month leaning phase. Now, here's the other reason Im starting 'early'. My Birthday is in March. Also the Arnold is in March. Last year, for my Birthday I was on the 3rd day of a carb depletion for the NPC Gov Cup. UGH! I am celebrating my Birthday this time! So I am making time for that, then back to it HARD for the final adjustments.

Of course, this can change at any time. I could find something I want to try and change course. I can do that ;) Because I am the one making the rules, it's easier for me to look forward to it. Because I can also let myself have a treat if I start to go nuts. But, I had to come back to this frame of mind. A month ago, two months ago when I was constantly breaking down on the freeway and dealing with my cat's cancer and mulitple surgeries, amputation and possible death....You couldnt get me away from a damn piece of cake. A few weeks ago, when I almost blacked out teaching a class and was breathless going up the gym stairs because I was having such high anxiety, I was in FEAR of working out. Can you imagine? ME - AFRAID of the gym?? WTH? Life happens. I have learned to accept the things I cannot change, work my azz off to change what I can, and get through it the best I know how, because I know where my roots are, and where my heart is. Sometimes all the 'motivational quotes' make you feel like you have to be 100% on or your...what? Lazy, making excuses, etc. I'm an 80% / 20% kinda gal. No one's perfect. I'M not  perfect. But if you do your best, most of the time...I think that's what counts.

If you are curious about my influences, I have been following Mike McErlane, who created Muscle&Fitness' Workout Trainer. He also for some reason saw fit to put lil ole' me in the Q&A Trainer section. I absolutely LOVE following Jim Stoppani, PhD. Could YOU see him in goggles and a lab coat?? To be able to have someone empirically describe how the body actually works in relation to bodybuilding is just amazing to me.  Also like reading Lee Labrada's articles as well. So i will be using a lot of what I have gotten from them, along with my own journals, and of course, education. I do have 6 years of college/graduate education in Exercise Physiology....not to mention about 30 different certifications. I should be able to handle this 'client', right? ;)

My May-ish Nutrition & Training Plan

   Since I have now filled every available hour I have with clients (YAY!), I have to be really strategic on how I can keep MY training! I don't need cardio, I teach 7 classes a week! One of them is a Bosu Bootcamp class, which is full body conditioning. I work out at 7am on Sundays with mom, so we do a lift together then. One of my friends who I am coaching on Figure Posing is trying a 5x5 program, so when I came across a 5x5 Kettlebell Program by Mike Mahler of Aggressive Strength, I was all in! He had a 3-day and a 2-day split. I chose the 2-day because I really don't know if I can squeeze 3 more workouts in, but I should be able to do two. 

I looked at the plans and came across one by JNL(Jennifer Nicole Lee). It had 6 meals, but 3 were Protein shakes. I want to try to stick with mostly whole food, also I don't feel as full after a shake. I have one shake at night before bed that is leaner, mostly just protein. And the 2 items under 'Afternoon Snack" are actually separate, the Shake there is my post-workout shake. I'm excited about my food here, and this is really what's most important! You need to LIKE your food, or you will never stick to it. And let me tell you, I'm getting a little tired of throwing out nicely packed meals of tilapia at the end of the week! So here goes, let's see how I do! And if you try it, or have questions, feel free to post away! ;)

Breakfast    Item                                                              Calories    Fat     Protein    Carbohydrate   Fiber
1/2 tablespoon (0.7 oz) of Honeys: Plain                               32        0           0              8.7                0
1 tablespoon (0.6 oz) of Laura Scudder's: Nut Spreads:
Old Fashioned Peanut Butter, All Natural, Smooth                100       8           3.5             3                 1
1/2 medium [7" to 7-7/8" long, 6.6 oz as purchased]
(4.2 oz) of Fresh Fruits: Banana, raw                                    53       0.2         0.6          13.5              1.5
1/2 serving (1 oz) of Seeds: Chia, dried                                 69       4.4         2.2           6.2               5.3
1/4 cup (8 oz) of Trader Joe's: Yogurts: Greek Style,
Low-Fat, Plain                                                                     40        0.8        6               2.3               0
1/3 cup (8 fl.oz) of Milk & Flavored Milk: Cow, Fat-Free,    30        0.2        2.9            4.1               0
1/4 cup (2.9 oz) of Breakfast Cereals, To Be Cooked: Oats,
Rolled, regular or quick or instant, dry                                  78        1.3          3.2          13.6              2
 (Fridge Oatmeal)                                                          Total 402     14.8g      18.5g     51.2g          9.9g
Morning Snack Item                                                         Calories    Fat     Protein   Carbohydrate   Fiber
1 cup, not packed (8 oz) of Cottage Cheese: Low-Fat (2%) 203      4.4       31.1           8.2              0
1 cup, halves (5.4 oz) of Fresh Fruits: Strawberries, raw       49       0.5        1             11.7              3
                                                                                  Total   252      4.8g    32.1g      19.9g           3g
Lunch Item                                                                      Calories    Fat      Protein  Carbohydrate   Fiber
*3/4 serving (2 oz) of Tyson: Canned Meals:
Premium Chunk Chicken Breast                                           45       0.8        9.8             0                 0
1/2 cup, with seeds, yields (5.3 oz) of Fresh Fruits:Grapes,Red or Green
(European type, such as Thompson seedless), raw                52       0.1        0.5           13.7             0.7
1/2 medium [3" dia, 7.1 oz as purchased] (6.4 oz) of Fresh Fruits:
Apple, with Skin, raw                                                           47       0.2        0.2           12.6             2.2
1 tablespoon of Kraft: Mayonnaise: Reduced-Fat,w/Olive Oil 45       4           0                2                0
1 cup shredded (1.7 oz) of Fresh or Dried Vegetables:
Lettuce, cos or romaine, raw, edible portion                            8        0.1        0.6            1.5             1
1 slice (1.2 oz) of Food For Life: Breads & Bread Rolls:
Ezekiel 4:9, Sesame Sprouted Grain                                       80        0.5        4              14                3
                                                                                  Total 277       5.7g   15.1g        43.8g         6.9g  
Afternoon Snack Item                                                    Calories      Fat     Protein   Carbohydrate   Fiber
*1 container (6 oz) of Chobani: Yogurts:
Greek, 0% No-Fat, Apple Cinnamon                                    140         0          14             20                1
1 scoop (1.8 oz) of Labrada: Nutritional Drink Mixes:Lean Pro8,
Super Premium Protein, Strawberry Ice Cream Flavor, dry    220         8          25             12                4
                                                                                 Total 360         8g       39g          32g             5g
Dinner Item                                                                     Calories     Fat     Protein   Carbohydrate   Fiber
1 cup (8.6 oz) of Eggs: Chicken Egg, egg white,
cooked, no added fat                                                          126        0.4      26.5           1.8             0
2 cup (1.1 oz) of Fresh or Dried Vegetables:
Spinach, raw, edible portion                                                  14       0.2         1.7           2.2             1.3
1/4 cup, pieces or slices (2.5 oz) of Fresh or Dried Vegetables:
Mushrooms, white, raw, edible portion                                    4      0.1         0.5            0.6             0.2
1 ladle, 2 tablespoons (1 fl.oz) of Old Country / HomeTown Buffet:
*Condiments: For Taco Bar, Pico de Gallo                              10      0            0                3                 0
1 serving (1 oz) of Kraft: Cheese: Natural Shredded, Shreds, 2% Milk
Reduced-Fat, Mexican Four Cheese                                      80      5             7               0.5              0
 (Egg White Omelet)                                                Total 234      5.7g     35.7g         8g              1.5g
Evening Snack Item                                                        Calories    Fat      Protein   Carbohydrate    Fiber
1 serving, 2 scoops (1.3 oz) of Chocolite: Nutritional Drink Mixes:
Protein Shake Mix, French Vanilla, Strawberry or Banana   150        3           24                8                5
                                                                                  Total 150       3g        24g              8g             5g

                                                              GRAND TOTAL: 1675    42g      164.4g     162.9g        31.3g
22% of the calories are from fat, 39% from protein, 39% from carbs and 0% from alcohol.

*NOTE: Some of these items are for value purposes only. ie:
-I did not drive to Hometown Buffet each day to get Pico de Gallo, lol. I got it at Safeway!
-Flavors can be alternated for items, the values must be same or close(shakes or greek yogurt)
-I cheated and used canned chicken. I forgot to defrost my chicken!.
(As calculated on CalorieKing.com)

Exercise
-I teach 3) 60min Cycling classes, 3) Aqua classes(taught on deck), and 1) Bosu Bootcamp class. Aiming to squeeze in 2) 5x5 Kettle bell workouts(2-day split) by Mike Mahler. (bodybuilding.com)  

5x5 Kettlebell Training by Mike Mahler

JNL's Fitness Model™ Thai Curry Chicken and Grape Salad Sandwich

No Cook Refridgerator Oatmeal by The Yummy Life

My Egg White Omelet