Friday, May 27, 2011

TGIF

Happy Friday!
..And happy Memorial Day Weekend (in case I don't make it online in the meantime)!

Want a killer brownie recipe to take to all of the wonderful Memorial day cookouts?
Shhhh.. Make sure you don't "spill the beans" on the ingredients until AFTER everyone has tasted (and fallen in love) with these little darlings!

Super Low-Fat Protein Brownies

1 Package Lite Silken Tofu
4 T Chocolate Powder
1 Cup Black Beans (I use dry, not canned, but canned can be used instead if necessary).
1/4 tsp Baking Powder
5 Scoops Protein Powder (I use 3 different kinds to get the right Macros, you can use as many as you please)
1/2 Cup Egg Whites
1/2 Cup Pumpkin Puree
Sweetener if desired (I use Stevia)

Prepare black beans as directed on package.
Soak overnight, drain, rinse, simmer on low heat uncovered for 2 hours. Drain, rinse, let cool.
Preheat oven to 350.
Line 9X13 cake pan with parchment paper (or Pam); you can also use muffin liners for little brownie cookie creations.
Combine all ingredients in a food processor until smooth.  I use the Ninja, hands down most wonderful creation ever.
Bake 20-30 minutes, checking fairly often.  They are done when a toothpick inserted in the middle comes out clean.

Variations?
Chop up some Bakers Chocolate (I swear by unsweetened, just because I am a dark chocolate fanatic), Add a few tablespoons of PB2 (if you haven't ordered some yet, do it!), or a few drops (by a few I mean 1/2 teaspoon at MOST) of mint extract. Or any combination (Dark chocolate & PB2 is always a hit). Play with the flavors of protein too! Add some nuts if you like, go wild!

I'll put up pictures when I get a chance!!

And in the world of weights..
Today is Chest Day! Ok, so I'm not THAT excited.. Chest is my weakest (and therefore least favorite) body part..
But nonetheless, the show goes on. I am officially at 114 lb! And right around 12% bodyfat! Not bad for the offseason..

Enjoy the holiday!
I'm hoping to take progress pictures this weekend, so check back!!

Thursday, May 26, 2011

Leg Day is My Favorite Day!

Happy Thursday!

Its finally Leg Day, and I'm super excited to tear my legs apart.
Free squats, Extensions, Romanian Deadlifts, In & Out Squats (my new obsession), Hamstring Curls, Calve Raises, and Lunges with 50ish pounds.
Maybe some walking on an incline or a round on the bike to end it all, just for the hell of it.

I'm still working on this mass-gaining thing, which is way more stressful than I thought. I'm at my heaviest currently (115) and would LOVE to make 120 before cutting time.  If I make my first Physique show at 110-112 and 5% I'll be stoked!
:-)

Breakfast today was a Protein Pancake and 1/2 a grapefruit (I'm cycling macros and today is super low fat day 4 of 6 - can't wait till I can go back to the normal 20% as opposed to today's whopping 2.75%).

I'm using this off season to plan with some different cycling strategies, and this was an interesting one I found..
Cycle 4-6 day of zero-low dietary fat to trick your body into burning its own fat stores.
Do not use this for more than a week though, first of all your body's smarter than that and will figure out your plan!
And secondly, you NEED fat (like I said, 20% of my calories usually come from fat), it's plain unhealthy to go this low for too long.
Not to mention, it SUCKS. :-)

Anyway, Protein Pancakes..

1/2 Cup Liquid Egg Whites
2 Scoops VPX SRO Zero Carb (also ZERO fat!) Graham Cracker
Cinnamon to taste
Top with Jelly (I like Polamer's Sugarfree with Fiber)

Cook like a pancake, enjoy!




Stats (Pancake ONLY):
230 Calories
0 grams Fat 7 grams Carbs 3 grams Fiber 52 grams Protein

Wednesday, May 25, 2011

Why I'm Such an AWESOME Girlfriend.

Because I cook 2 separate dinners; one for myself and one for my man, since he can afford to eat a bit on the dirty side (and far prefers it).

For myself..

Ground (extra lean) turkey breast, baby spinach, lentils, no salt added tomato sauce, veggie "cheese" (mozzarella  flavor), and spices..
With just enough room on the plate for a serving of steamed snap peas and red wine vinegar.

And for babe..
Steak, a whole pile of white rice, and some snap peas.  Harmless enough, until he pulls out the butter and goes to town..

Anyway..
Today is Arm Day!!
I very rarely actually lift Bi's and Tri's on their own day, I get them partially through genetics and partially from lifting back and chest heavy, but every once in a while I just can't resist! I LOVE the pump I get after a heavy bi/tri superset.
:-)

Today is also the day I finally get to take my pre-workout again! YAY!
I took a week off of everything to cycle some stuff out of my body, I've been taking supplements so long with no breaks that I've built up a tolerance to basically everything, so I'm planning more weeks off in the future.  And honestly, lifting without a pre-workout is NOT as bad as I thought it would be.

I'm still bulking, eating upwards of 2000 calories a day with a 20/40/40 fat-carbs-protein split (and that a guess, its usually higher on the protein by quite a bit, but I'm trying..).

Thats my story for the day..
Check back this weekend, there will be recipes and pictures and all kinds of wonderful things!
:-)

Wednesday, May 18, 2011

Post-Show Blues

Yes, I have them..
And it has taken me THIS long to admit it.
Boo.


How do I fix this?
I train, hard and long, and start planning my comeback. (I say that like I've actually placed top 5, EVER).
My goal: the new NPC Women's Physique Division. Exclusive to Pro shows in 2011, BUT because its brand-spankin' new you don't have to pre-qualify! Its like an open division, just at a Pro level show, which is insanely exciting.
The coveted first show is this weekend at JR USA's in South Carolina; I really wanted to go watch, but sadly I'm not going to make it..


Therefore today marks the start of gaining some serious weight (and trying not to think I'm fat everytime I jump on a scale) and putting that weight straight into my muscle.
What does that mean for you?
Experimenting with sweet new recipes, of course!


I have a new favorite snack recently:
1/2 Cup Egg Whites
2 T Powdered PB2
1 T Cocoa Powder
1 Scoop Protein Powder (I use Myofusion Chocolate PB, yummmm..)
Mix very well, cook in a skillet (like a pancake, or an omelet I guess).






I added a square of Baker's Chocolate to this one, and it didn't exactly flip well.. But still delicious!
:-)


Oh, and I taught Molly how to drive..
Love her.


Have a wonderful Wednesday (to anyone that actually reads this)..
Do me a favor, if you stumble upon this thing, let me know, seriously.. It might inspire me to get a little more creative with the damn thing.


Check back..
I may start putting some progress pictures up for My Journey to the NPC Women's Physique Division.
:-)

Friday, May 13, 2011

Game Time.

TGIF.
 
Its time to get my game face on..
 
Today is Leg Day, and today is the beginning of the next training session.
Play time is over, and its time to get serious.
 
I want big things, and they aren't going to happen on their own.
 
 
 
..And thats all I have for now, I'll keep you posted.

Thursday, May 5, 2011

Cinco de Mayo

Happy 5th of May!

..And Happy Back Day!
OMG its my favorite day of the week Party smile
But it is also Thursday, which is one day closer to my trip to Canada next week.. For work, not fun.
That being said, I need to pack food for the 10 hour drive! And hopefully find a grocery store close to the hotel so I can stock up on chicken, oatmeal, and veggies for the stay..

I plan on making the following homemade protein bars this weekend, and taking a few of each for the drive and the week in general (I Red heart homemade protein bars), both are no-bake, which is preferred.

Tofu Protein Bar
1 package Silken Lite Tofu
4 scoops protein powder
3 cups whole oats
Unsweetened Cocoa Powder, Cinnamon, PB2 (powdered peanut butter), Stevia, etc…
*You can really add anything you like to this; chocolate Protein and cocoa powder is my favorite combo, followed very closely by chocolate protein and PB2

Combine tofu and protein in a bowl and mix with an electric mixer on high until smooth.  Add the oats and mix with the mixer until combined.
*Note if it is too thick add a 1/4 cup of water, 1 tablespoon at a time.
Cover 8X8 pan with parchment paper. Spread the mixture in the pan and place in the fridge for an hour.



Clean Protein Bars
-4 Scoops chocolate protein powder
-2/3 Cup flax seed meal
-4 Tbsp PB
*I use 4 Tbsp PB2 and 2 Tbsp water for FAR less fat.
-1/4 Cup water
-2 Tbsp cocoa powder

Mix all ingredients in a large bowl and stir. Add 1 tbsp of water at a time if needed.  Cover 8X8 pan with parchment paper. Spread the mixture in the pan and place in the fridge for a few hours (I find overnight is the best option), or in the freezer for an hour.

Hmm..
I don't wanna go!
I'm gonna miss the hell out of my Babe, and my puppies, and my GYM.

I know, Sadie isn't very lady-like..
Tomorrow is photoshoot day!
I'm excited, kind of, and anxious..
I need to drop some water weight before then - looks like I have an early AM date with the elliptical, joy!

Wednesday, May 4, 2011

Some more fun pictures from the show..

Happy Wednesday!

I think today is a good day to lift chest, seeing as the rest of my body is dying from yesterday's leg day/dead lift extravaganza.

I have a killer recipe for homemade nut butter, that is not anywhere near as fattening as the norm (p.s. I AM ADDICTED. Gimme the jar and a spoon and back away).

..Using my new obsession, PB2 powdered Peanut Butter (http:\\www.bellplantation.com)
12 almonds
2 T Dry PB2
1 T Flax Meal
1/4 Cup Egg Whites
Salt/Sweetener to taste.
-Grind almonds (I use a coffee grinder)
-Combine all ingredients.
-Let sit 30-45 minutes to firm up a bit.
-Enjoy!
Makes 1 serving, stats are amazing!
180 calories
11.25g fat, 10.5g carbs, 5.5g fiber, 15.5g protein.

And some pictures..


My dad, me, and the gun show.

My wonderful mom.

Babe's sleepy, and I'm SUPER tan.

My least favorite part about competing?
The loss of strength.. I am desperately trying to gain some strength/weight after months of dieting, only to find out I have to do a photoshoot on Friday.
Time to drop some water (again), hit the tanning bed, and jump right back on the elliptical.


Fun?
That's what I keep telling myself.
=)

This message has been sent using the picture and Video service from Verizon Wireless!
To learn how you can snap pictures and capture videos with your wireless phone visit www.verizonwireless.com/picture.
Note: To play video messages sent to email, Quicktime@ 6.5 or higher is required.

Tuesday, May 3, 2011

Figure Competition Photos..

Photos from the NPC Natural Ohio..






Why, hello there.

I'm new to this, so bear with me..

I suppose I could start with the basics:

I'm 22, fairly attractive, and I like to lift heavy weights.
I live with my super amazing boyfriend and our 3 crazy dogs (trust me, you'll hear all about them).
I am aspiring to be great, at something, preferably in the world of Fitness.. I have competed in 3 Figure Competitions (Kumite Classic - May 2010; NPC Natural Ohio - April 2, 2011; NANBF Pittsburgh Championships - April 16, 2011) and I am planning on making the switch to Physique this fall after a much needed off season.
The 2 places I feel happiest are in the gym and in the kitchen, I have a never-ending obsession with trying to make super clean, ridiculously healthy "treats" (as my mother calls them). Just because I'm pretty much ALWAYS on a diet doesn't mean I can't have a sweet tooth too!
Hmmm...
I work for an explosives company and I handle Procurement and Accounts Payable (among other things).  I am also studying to get my Personal Training and Fitness Nutrition Certifications through ISSA.

Do you care?
Do you want a sweet recipe?
I thought so..

Brownie Protein Bars
1 Avocado
4 T Chocolate Powder
1 Cup Black Beans (I use dry, not canned, but canned can be used instead if necessary).
1/4 tsp Baking Powder
5 Scoops Protein Powder (I use 3 different kinds to get the right Macros, you can use as many as you please)
1/2 Cup Egg Whites
Sweetener if desired (I use Stevia)

Prepare black beans as directed on package.
-Soak overnight, drain, rinse, simmer on low heat uncovered for 2 hours. Drain, rinse, let cool.
Preheat oven to 350.
Line 9X13 cake pan with parchment paper (or Pam); you can also use muffin liners for little brownie cookie creations.
Combine all ingredients in a food processor until smooth.  I use the Ninja, nothing has worked as well on black beans to date (and as you will soon find out, I LOVE to puree black beans).
Bake 20-30 minutes, checking fairly often.  They are done when a toothpick inserted in the middle comes out clean.

:-)