My View on Dieting

A recent winning of an IFBB pro card stated that in order for dieting to work — you must be miserable. You must eat clean and eat little. You must be hungry. It almost saddens me that she won because many girls are going to believe this to be true.

You should never feel completely miserable– if you do, you need to readjust things.
Personally, I believe that if you are completely miserable that diet is NOT going to last. Chances are that you will rebound as soon as that competition is over– if you make it that long. For the rare person that is able to live like this, like this particular competitor, I guess she deserves that trophy because hopefully it gave her one moment of happiness in her miserable life.

Okay, so that’s being very blunt. I am not trying to say dieting is easy. Dieting for a competition is NOT easy– but there is a true difference between misery and sacrifice. Eating your chicken meal prep while your co workers order pizza is a sacrifice that you make for your goal. Yeah, it sucks at the time, but this shouldn’t make you completely miserable for the whole day— if it does, reevaluate why you are competing.

“there is a true difference between misery and sacrifice.”

If you are constantly hungry add in an extra serving of veggies for each meal– sure, veggies aren’t delicious and what you’re craving, but again that is the sacrifice you are making and those extra veggies will fill you up.

IIFYM, or if it fits your macros is a great approach to dieting because you can sneak in little things to keep you interested in the diet. For example, when I’m craving sweets or chocolate I will fit a quest bar or fiber one 90 calorie brownie into my diet.

Dieting and fat loss is all about calories in vs. calories out. This is why IIFYM is an effective approach. As long as you are in a caloric deficit from your TDEE you will lose.
If you need assistance with macros and nutrition contact me via email rwesmiller48@gmail.com. I have spots open for new clients.

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Bikini Meal Prep 101 :: Tilapia

I will be posting a series of meal preps I make throughout my BIKINI COMPETITION PREP.  Ideally giving those that wish to compete recipe ideas, but they can also be used by those that just want to get healthier and lose some fat.  They will be lean, low fat meals — low in calories, and WARNING: they won’t be as fun as some of my previous meal preps!  They will be bodybuilder style protein-starch-veggie based, but I thought it would be helpful to share how I prepare the proteins– what I season with and how I cook them.  My secret is fresh herbs, marinades, and fresh citrus!  With these three items you can make bland proteins such as tilapia, cod, and chicken taste super yummy!

This Week:  Tilapia

 

2 pounds of tilapia , fresh ideally — but defrosted frozen fillets work also!
Lime juice , to taste
Fresh cilantro, or Cilantro paste , found in produce aisle
Fresh ground black pepper, to taste
1 cup Rice/quinoa
1-2 cups reduced sodium broth (or water)
2-3 bags of frozen vegetable of choice

In a gallon ziplock or the bag the tilapia came in, place all the ingredients in and let marinade for at least 1 hour.

While marinating, prepare rice or white quinoa. I prepare mine with reduced sodium chicken broth for a little bit of flavor. I measure my rice/quinoa when it is cooked. I usually throw in at least 1 cup uncooked with recommended amount of water/broth.  Brown rice is usually a 1:1 rice to water ratio, while quinoa requires a little more water– follow the directions on the container!  I measure out 1/3 cup COOKED rice/quinoa for each meal.  If I have any leftovers I feed it to my boyfriend !  🙂

Preheat convection oven at 350F

Line a cake pan with tin foil. Place the marinaded tilapia onto the foil. Cover the cake pan with additional tin foil. Bake for 20 minutes.

Add 4 oz WEIGHED of tilapia fillet, 1-2 serving of frozen veggies (don’t bother heating them, they will defrost in the fridge and you will reheat when you eat your meal), and 1/3 cup cooked quinoa.