Hello babes! Happy Wednesday! A little late on the post but a Beautiful start to the week. Finally WEEK 5 (phase 2) of my LIVE FIT TRAINER program has begun, and I couldn’t be more stoked. Finally some shit is about to start going down! Cardio is increased from ZERO to 3-4 days a week including 5 days of weight training. Another exciting part of this phase is the “leaning out.”
Remember the first 4 weeks, yeah, that was all “bulking.”
Now it’s time to shred!
Monday came and went sooo fast! Lots of meal prep going on here! During this PHASE 2, I decided to switch things up a bit. I’m starting to get more outside the box now. Chicken, sweet potato & broccoli kind of got boring so, I’ve now moved on to ground turkey, lean sausage, tuna, and some other fish like cod & tilapia. Brown rice, quest bars, and flax crackers as my starches, and a larger array of colorful veggies. I’m definitely feeling more comfortable with really understanding how much of each macro nutrient I should be eating.
The diet remains pretty similar to the last phase and nutrition is KEY!( 5-6 meals a day. = approx: 20 carbs/ 9 fat/ 24 protein per meal) other than my dinner now has no starch pretty much.
Find out how to calculate here.
This is considered one of my 5-6 meals in a day. Of course, now, I season everything with mrs. Dash. (NO salt seasoning to reduce sodium consumption)
I’ve measured this out to be less than 200 calories.
1 sausage link: 120 calories – 6 grams fat ( you could try veggie sausage as well, just not sure how many cals and fat they have.
1/2 cup frozen onions and peppers
3 chopped asparagus
1/4 chopped zucchini
***Cooked on non-stick skillet with any organic pan spray.( I like Trader Joes coconut oil spray)
Another small meal option ( under 250 cals)
One can of albacore tuna in water. Mixed with your faves.
I make this and have it ready to go. In a Tupperware..in the fridge..ready to grub. Prep is key. I pretty much am always hungry, and if I don’t have stuff made and prepped in the fridge, such as this, or hard boiled eggs, maybe some turkey slices, I will eat whatever the eff is naughty and around me. Lol.This recipe is simple:
Apple cider vinegar or red wine vinegar ( a splash)
1/2 a juicy lemon
1 tbsp capers
4 chopped cherry tomatoes
1 dollop fat free sour cream
Salt & pepper
A bit of chopped fresh onion
A squeeze of siracha or fave hot sauce;)
(Optional : cilantro)
Ok, sooooo I didn’t completely cut out boring ass lean chicken, cuz the truth is…it is a great source of lean protein, and I do believe I need at least once a day;)
6 oz here folks.
Made a whole big batch of organic brown rice in an ancient rice cooker that I pulled out of god knows where. ( low carb lady hasn’t had “rice” in AGES!!!) anyway, really excited about I cooperating this starch. Before 4 p.m. This is;)
1/2 a cup RICE = a serving
And for my fave part!
This kale Sautée!
Sautéed with shallots and garlic with a bit of coconut oil spray on a non-stick pan
The SECRET To this delicious kale: STEVIA!!!!. Yep. That’s right. Kale tend to taste a bit bitter, so I added just a few drops of liquid stevia to the mix and Voila!!!! Sooooo good! Try it!
On top of my new fitness routines and nutrition plan during PHASE 2, is the introduction to new fat burning and toning supplements. In doind ALLLLLLLLL of my research, I’ve found a company and product that is best suited for me.
HD is my fat burner. On for 8 wks. off for 4 wks cycle. (did not use fat burners during bulking. Phase 1)
CLK is my supp stacked with the HD for toning & sculpting. Also on a cycle of 8 wks on 4 wks off.
BCAA is my Aminos for DURING and POST WORKOUT.
Time to take things to the next level!
Since these gloves have never lifted so heavy before……Once PHASE 1 was over…I had to trash them. Poor babies. Time for some Harbingers!
I started busting out my CEP Compression socks for heavy LEG days. I really do find that it helps promote circulation and reduces chances of injury. They take a year to put on my damn feet, haha, but well worth it.
Here she is folks. No filters. just me. I see improvement in muscle definition after just 4 wks of this program! Ok, of course, not near where I want to be, but on my way.
Obliques are making their way to front and center and biceps are slowly but surely reaching for the sky. Listen, it’s a journey. No one said it would be easy. I feel great, strong and healthy. With this program, I’ve found nutritional balance in caloric intake which I’ve always struggled with. Alright time to make those muscles pop now!!!! lol.
I’m signing off for today, headed to the gym for serious leg day….but leaving you with an awesome recipe that is perfect for a LEAN, CLEAN meal!
ITALIAN SKILLET TURKEY & VEGGIES
- 1 package extra lean (1.5 G fat per serving) turkey
- 1 small chopped onion
- 5 mini peppers (yellow,red, orange)
- 4 cloves chopped garlic
- 3 big handfuls of spinach leaves
- 4 tbsp Bella Vita (low carb) marinara sauce (i like spicy)
- ½ cup water
- 2 tbsp red wine vinegar
- ½ tsp cumin
- 1 tsp paprika
- 1 tbsp Mrs Dash. extra spicy seasoning
- ½ tsp oregano
- salt and pepper to taste (easy on the salt)
- optional: 1 tsp siracha or fave hot sauce.
- sautee onions and peppers with a bit of salt & pepper on a non stick skillet with oil spray. Med heat.
- Once softened, add water, vinegar, and marinara sauce.
- mix and add turkey. MAKE SURE TO USE A SPATULA TO KEEP BREAKING UP THE MEAT.
- Add all spices, hot sauce and garlic and cook on Low/med heat to avoid drying out the lean meat.
And last but certainly NOT least….
A supplement that will aid in fat loss, speed up your metabolism, decreases inflammation and soooooo much more.
Read up on the many more benefits HERE!
make sure to heat food BEFORE adding or mixing this FLAX OIL.
1 tbsp a day keeps the doctor away.
Hope everyone has a wonderful week! COMMIT TO FIT.