What I ate today

Meal 1:  Ezekial cinnamon raisin toast with pb, plain greek yogurt with 1tsp truvia and berries, coffee with 1 packet of stevia and almond milk. @ 7:30am

Meal 2:  Two 4oz containers of cottage cheese and a bag of raw veggies.  @10:30am

Meal 2:  6oz (female portion size) Crockpot chicken salsa (made over the weekend) with couscous and a bag of raw veggies. @ 1:30pm

Meal 3: Chocolate protein bars (http://www.bodybuilding.com/fun/video-jamie-eason-chocolate-protein-bars.htm) and a bag of raw veggies. @ 3:30pm

Post workout chocolate whey protein shake blended with raw spinach leaves and a banana.  @ 5:00pm

Meal 5:  It's already 3/4 of the way eaten, sorry.  6oz baked chicken breast, salad, mandarin oranges, one avocado. @ 6:15pm

Okay, I know this isn't 'clean,' but it helps me so much.  I usually have one after dinner.  I never said I was perfect. 

Today I found myself working out in my ACU's.  Took me back to being in Iraq. 

All morning I sat in a conference room with cupcakes.  It was SO tempting, but I didn't eat one!!! :)

I'll start by apologizing.  I always tell myself to take a picture of my food BEFORE I eat.  Usually I don't remember until 1/2 half through.  I'm sure you love seeing my half eaten food. 

I stick to a few simple rules when I eat, none of which I invented on my own nor can I take credit for.

• Eat within an hour of waking.  After that eat every 2-3 hours.  Depending on how long you are up, that should be about 6-7 meals.  
• Plan ahead.  Pick one meal prep day a week, Sunday works well.  Every night I do a mini meal prep for the next day.  Everything is always pre-packaged so I can do a grab and go.
• Limit sugars.
• Protein every meal (I aim for 20g each time).
• Limit fruit to in the morning or following a workout.
• No carbs after 7pm, usually (I'm not perfect!).
• The only dairy I typically consume is plain greek yogurt and cottage cheese.  For milk I use almond milk. 
• Protein before bed so my muscles that I worked early in the day have nutrients to repair while I'm sleeping [for hopefully 8 hours].  I find if I forget this meal, then I wake up in the middle of the night starving.  

* Not pictured for today is my Meal 6, which will be a protein shake before bed.  

I don't count calories.  I attempted to once or twice and both times it was about 2000 calories.  I don't have time in my life to obsess over counting everything. 

Breakfast is my favorite meal.  I'll write a future blog on how I go about food prep.  It used to take me a long time when I first started this way of eating.  Now it doesn't take me nearly as long as I have a better handle on it. 

I didn't actually intend to workout today.  I'm pretty sore from yesterday's Crossfit workout.  I'm planning on a bike ride tomorrow with someone I've never been out with before.  Her idea of a 'short' ride is 1.5 hours...um, that's like a marathon bike ride for me.  Because of the scheduled ride and being sore I thought I would take today off.  However, I found myself driving to the gym [without my gym bag b/c this wasn't planned] before picking up the kids.  Monday was a heavy lift day for me, so this was challenging, but not all out.

Here is what I did today:



LiveFit Trainer Day 34 Legs
http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer-phase-2-day-34.html
Superset:

• Seated leg curl 3x10 @ 50-65lbs
• Leg extension 3x10 @ 80lbs
• Superset:
• Long stride lunge 3x20 @ 60lbs
• Abduction 3x20 @ 110lbs
• Superset:
• Lying leg curl 3x15 @ 65
• Adduction 3x15 @ 80
• Normal sets:
• Stiff leg deadlift 3x10 @ 70lbs
• Single leg barbell squat 3x10 @ 50lbs (I have a love hate relationship with these.  I hate doing them, but I love what they do for me!)
• Seat calf raise 3x20 @ 100lbs
• Standing calf raise 3x20 @ 100lbs