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.

 

The Lions Choice; Review: Protein Pancake Mix

3c994-1443025411021Last year I was lucky enough to find the company “The Lions Choice” on instagram.  This company produces high protein, superfood infused products such as bars, peanut butters, and pancake mixes.  All products are gluten free, non-GMO, no sugar added, contain 20 superfoods, and include an active probiotic. If you remember, a few months ago, I presented you with my review of The Lions Choice Protein Bars. To view this page click here: The Lions Choice Protein Bar Review  As promised, I wanted to provide you with my review of their High Protein Pancake mixes.


The pancake mix comes in 12 ounce packages and, so far, comes in two delicious flavors.  There is a Cookie Dough flavor and a Cinnamon Twist flavor. Continue reading

Spaghetti Squash Scampi

Two shrimp recipes back to back.  Can you tell what I found in sale at the grocery store this week?! This time it is my spin on an Italian favorite, shrimp scampi. This recipe is made low carb using spaghetti squash instead of the normal angel hair pasta.

If you have never worked with sphagetti squash because you are intimidated by its size and have no clue what to do with it, now is the time to overcome that fear. Spaghetti squash is extremely versatile and can replace pasta in any of your favorite dishes. When cooked, it strands into fibers and looks like — you guessed it, spaghetti!

The easiest ways I’ve found to use sphagetti squash  Continue reading

Cauli-Fried Rice

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Cauliflower is such a versatile veggie! It really tastes like what ever you cook it with! This allows for a world of possibilities!  I’ve already made faux mashed potatoes with the cauliflower.  Now, I’d like to share a recipe starring cauliflower as a substitute for rice.  I found these need packages of already “riced” or crumbled cauliflower at Target, and it made life much easier!

You certainly do not need to buy the pre-crumbled cauliflower– it is cheaper to actually buy by the head.  If this is how you purchase you can simply finely chop the cauliflower, or grate the cauliflower raw into a large bowl.  Once you have your grated cauliflower– add veggies!! Any and all veggies you would like in your stir fried rice.  I chose peas, onions, carrots, broccoli, and green beans!  I supersized this recipe so I could meal prep with it for the next few days!  I made a total of 10 1-cup servings!! If you do not plan on meal prepping leftovers, I would recommend cutting the recipe in half!

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Homemade Dog Biscuits 

If you have dogs and are anything like me, your dog(s) are pretty darn spoiled! I had the idea to make them puppy cookies for Christmas.  I make Christmas cookies for my boyfriend and I, why not for my furchildren?!   Before the recipe, I want you to meet my pups!

This is Lola.  She is a 1 year old rescued mix from Sarasota Humane Society.  She was labeled as a “lab mix” but we believe she is at least half Australian Kelpie.  She’s a spunky and playful pup that loves peanut butter and cuddling.

Continue reading