Jan 1, 2011 - June, 15 2012. Seeing this made me emotional. This was a lonely journey and there were times I wanted to quit. I fell many times, hit many challenges and one thing I didn’t do is stop!! You might just see physical changes but what really changed was my mentality. The mind has to grow before the body. I’m excited for the future and the pain it brings
Fitness Tip Friday:
What’s up!!?? Hope everyone killed their gym session this AM and for those that goes in the PM…MURDER THE WEIGHTS!!
So, I’ve been thinking about another great tip that has helped me shed 80 pounds and it’s “Meal Structure & Timing”. What do I mean by that? Well, for me, I was eating all the right foods but go hours on hours of being hungry before having the other meal. Well, that was counter productive to what I was trying to achieve – A faster metabolism!
General Meal Structure & Timing – Here’s a sample/general layout of a days worth of eating. Let’s say the carb intake is 200 and the protein intake is 200 and the person works out in the AM.
Pre Workout Meal 6:00AM – 30g of Carbs / 30g of Protein
Workout at 7:30 AM 8:30
Post Workout Meal 9:00AM – 50g of Carbs / 30g of Protein
Meal 3: 11AM – 12PM – 30g of Carbs / 30g of Protein
Meal 4: 2PM – 3PM – 30g of Carbs / 30g of Protein
Meal 5: 5PM – 6PM – 30g OF Carbs/ 30 of Protein
…and so on.
Eating every 2 to 3 hours with the carbs and protein intake roughly around the same amount with an exception of the post workout meal which contains 20g more of carbs. This structure is GENERAL and can be modified based on your lifestyle, fitness goals, and macronutrient intake.
• Eat every 2 to 3 hours EVERYDAY!
• Keep intake around the same amount for the macros.
Spicy Ground Chicken on a Portobello Mushroom:
6 - 8oz of Chicken Breast
1 Portobello Mushroom
2 tbsp of Bragg’s Amino
1 to 2 Tsp of Cayenne Pepper
1 Tsp of Black Pepper
Mrs. Dash Garlic Herb - 1 to 2 tsp
2 Cloves of Garlic chopped
First, pan fry the garlic on using pan for about 1 minute then set aside. Grill or heat the portobello mushroom on a griddle until cooked.
Take the chicken put it in a food processor. Put the Bragg’s, cayenne pepper, black pepper, Garlic Herb, and the cooked garlic in the processor. Ground until chicken is broken down.
Heat up a pan, griddle or the foreman grill and cook until the juices run clear. Put the portobello mushroom on a plate, put the ground chicken breast on top and enjoy! If you like HEAT like me, I’ll put some Siracha on top!