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 :: lemon chicken

Bikini meal prep 101 :: lemon chicken

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1 pound chicken breast
1 lemon
3 sprigs Rosemary  OR parsley, depending on personal preference
Fresh ground pepper to taste
3-4 sweet potatoes or 1 package frozen yam patties
2-3 bags frozen vegetables of choice

I begin by cleaning the chicken — getting off any extra fat that is still on the breast. I usually cut the chicken into strips or small chunks to cook faster and to distribute and weigh for my meal preps. I measure my proteins after they are done cooking. When the chicken is cleaned and cut I put it all into a large gallon bag with juice of 1 fresh lemon and chopped rosemary or parsley. I marinade for at least 1 hour, but the longer the better !

While you are waiting for the chicken to marinade, you can prepare your sweet potatoes if you would prefer fresh to the frozen yam patties. I wash the sweet potatoes and cut width wise into medallions. This is easier to measure and weigh when finished and ready to add to your meals. I put on a cookie sheet lined with tin foil. Spray with a nonstick cooking spray– ideally the coconut oil kind– and top with you’re favorite seasonings. I love cinnamon !! But if you think that would be odd with the lemon chicken, I would recommend paprika.

Preheat the convection oven to 350F.   Cover cake pan in foil– I use a cake pan because baking chicken will result in a lot of juices — you could use a cast iron skillet if you have one large enough for 1 lb of chicken !!

Bake chicken for 20-25 minutes   Sweet potatoes will need 30-35 minutes to cook.

Allow chicken to cool. While doing so, begin to add your frozen veggies to your meal prep containers. I weigh out 1 serving size of the frozen veggies into several Tupperware containers. If you have extra fats to spare you can add crushed or slivered almonds to your green beans like the picture above– but I cannot do this in the later stages of prep.  After the veggies are added, I place 1 yam patty or 3 oz of sweet potato into each container. Lastly , I weigh out my chicken — usually 4 ounces , but when my calories were at their lowest during the end of prep, I would make meals with only 2 ounces of protein to 1+ serving veggies in order to fill me up.

So your amount in each meal prep will be up to you and where your calories are at in this point of your prep.  Enjoy!

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.

 

Night Shift and Meal Timing

Hi everyone!

I know I have been MIA for a while, but I have been doing a lot of “me time” after the Arnold Sports Expo bikini competition.  The prep for that competition was the longest and most intense I have done so far and I’d be lying if I said it didn’t take a toll on me!  Over the last month I have been enjoying my time with my boyfriend and our furbabies– enjoying going out to dinner and cooking meals without weighing or measuring.  I can honestly say I haven’t truly tracked my macros since the competition.  I needed a break.  I am also now focusing on my career.  I have began studying (on a daily basis) to get my Certification in Critical Care Nursing, or my CCRN.   My exam is scheduled for mid-May, so wish me luck!!

Anyway, enough about me! I have had many questions and emails regarding when I would eat my meals on night shift.  I figured I would just address this question in a post. Continue reading

Product Review: Six Pack Fitness Renee Tote


As a nurse, I am often away from home for long periods of time.  With 12 hour shifts and going to the gym either before or after, I could be away from my house for 15 hours at a time.  What do you do about planning meals around being away for 15 hours?  As you know, I am a huge advocate for meal planning and prepping for the upcoming week.  I prep all of my meals for the week either Sunday or Monday and have them ready to go in individual Tupperware containers.  Well, during a 15 hour span, that is easily 3 meals and some snacks.  I have been searching for a good solution to carrying all these meals and snacks for my shift.  I’ve been through a variety of lunch boxes, plastic bags, brown bags, you name it.   I was never able to find a carrier large enough to hold all my meals.  Until a few months ago when I found Six Pack Fitness bags. Continue reading

Product Review: Phormula-1 Pure Whey Protein

I have a confession, I do not use a protein supplement often.  I am a “I’d rather eat it” type of person and prefer to get my protein from food sources.  That being said, there are some times when life gets in the way and between going to the gym, going to work, having to go to the grocery store, doing laundry…  well, sometimes you just don’t have time for those whole meals.

photo by johnna brynn photography

As I’ve mentioned before in previous posts, you must meet your macro nutrient and calorie requirements for the day in order to see optimum results.  I know there are people, females especially, that LOVE the days that they are “too busy to eat” because they only consume about 500 calories.  They think they are on the fast track to losing weight and one day closer to that hollywood ‘J-Lo’ body.  In fact, this is absolutely wrong. Too low on calories actually can cause your body to hold on and retain fat.  Too low intake of calories is detrimental for someone who is trying to add lean muscle.   Muscles need protein to build, repair, and grow.  Proteins have calories.  Your body NEEDS calories. Continue reading

Chicken Spinach & Artichoke “Pasta”

Don’t be fooled by the title, you will be able to make this delicious dinner fit into your diet!  The pasta is actually spaghetti squash, so it is a much lower carbohydrate and calorie-friendly option to satiate any pasta-cravers palate.


I am a sucker for spinach and artichoke anything!  Pizzas (obviously..), dips, pinwheels, you name it!  So I wanted to incorporate it into a high-protein chicken dish.  I originally was just going to make a spinach and artichoke covered chicken, but I thought a pasta element would be perfect!  Thus, the idea for spaghetti squash was born.  Continue reading