What I've been eating recently!! (BUILDING PHASE)

Hello Bloggers!! LONG TIME NO SEE!!! My blog has been falling too the way side the past while, but I've got a goal for the new year to get it more consistent!! :)

I've had a lot of questions as of late on my Facebook page www.facebook.com/operationcompetitionlean about what a typical day of food is looking like for me.  It's about time I take the time to share!!! It's hard, because my diet can change week to week depending on my progress! 

Before I go into my daily plan at the moment :

I can't express enough how important results based decision making is! If you are eating a certain way, trying to achieve a change, and nothing is happening, GUESS WHAT!!? Something has to change! You can't keep doing the same thing and expect anything to change. AND you have to be consistent. If you aren't being consistent, what are you going to change right??

Being in a building mode right now, I HAVE been seeing changes every week. I've been putting on weight slowly which is exactly what I want...therefore, my diet and supplement routine has remained the same for a while. I have to add, that I HAVE put on some fat too. (as much as I hate doing it) It is VERY hard to gain muscle and lose fat at the same time. You can try, but I can almost guarantee that it will be such a long process that you'll lose momentum, and that in the end you'll just be spinning your wheels. I know now that I can lose fat, so I'm losing my inhibitions and just giving this building phase everything I've got, and I'll worry about the fat later ;)

Now for the diet:

I'm following a 40/40/20 split (Pro, Carb, Fat) and I'm keeping most of my carb meals after my workouts. I also have my last carb meal before bed to help with sleep! I have a macro breakdown for each and every meal, so calories don't matter as much as meeting those guidelines. HOWEVER, for those of you that must know, when I put everything into my fitness pal (my user name is smackid if you want to follow me) I'm usually in and around 2100-2300 calories /day. My weight gain is levelling off right now, so I'm thinking of upping the calories again!

I have a pre, peri and post workout nutrition protocol. This is eliminated on non workout days, which creates a bit of a calorie cycle. i.e I consume more calories on workout days than I do on rest days. If I workout 2x in a day....very seldom, but sometimes....then I double the workout nutrition meals. Each workout gets that fuel.

So here it goes!!! 

Each meal has 25grams of Protein, and the Carbs and Fat Vary depending on the meal. Each meal has two cups of veggies added! (usually green beans or broccoli steamed) Throughout the day I have 2 greens drinks, sometimes more. And my day starts off with a full lemon in a litre of water.

Meal 1 (Protein and Fat) Meat and Nuts Breakfast-Ground turkey, one full egg, 1/4 an avocado

Pre Workout Nutrition: 2 tsp of Coconut Oil, Coffee

Post Workout Nutrition : (Protein and Fast Digesting Carb) Protein Shake and Banana, Rice Cakes

Post Workout MEAL (Protein and Slow Digesting Carb) Egg whites and Oatmeal with Fruit)

Meal 2 (Protein and Carbs) Large salad, spinach, romaine, sautéed peppers,onions and mushrooms       and 4oz Chicken, dressing is usually balsamic vinegar...with rice, yams or rice cakes

Meal 3 (Protein and Fat) 3oz beef with veggies, OR 4oz chicken and celery with 1TBSP of almond butter with veggies

Meal 4 (Protein and Fat) same as meal 3

Bedtime Meal (Protein, Fat and some Carbs) Usually greek yogurt with Almond Butter, Cocoa and some sweetener OR Cottage Cheese blended with the same mix ins ( I probably shouldn't be having dairy at all, but this is how I deal with my sweet cravings!!)

Sorry I'm not better at taking pics, but you get the idea! ;)

When I start a cutting phase, I will post that diet as well!!! Please comment below or on my Facebook   page if you have any questions...if you are thinking it, then someone else will be too. Please share, the more people I can reach the better, but I need your help to do so! ;)

Week 5 of Adventures in Competing-How to select which show you want to do!!!

So here is my week 5 vlog on Youtube!!! This past week I had a LOT of trouble with energy and motivation! I think I threw too much at myself all at once! I chat about that a little in my vlog as well! To re-energize myself, I had a mega treat meal on Saturday! Myself, Husband and BABY went to AUCE Sushi and I TOTALLY refuelled! :) I was feeling much better when Monday came around and I'm ready to get back at it!!!!!

One of the other aspects that got me down this week were the progress pics I took on Friday! They were a month after my last pics, and I've been working my ARSE off since then! I've been eating in a calorie surplus and have been feeling great while doing my exercises. Looking at my quads while doing squats, I was SO IMPRESSED with the development I was seeing!! .....

This was until I saw my pics last week :( I don't see a change AT ALL and it really got me down :( I REALLY didn't want to share this pic with you all, but I figure, I shouldn't only be showing the successes...I should show the struggles too!!! So be kind ;)

ANYWAY, here is my vlog describing how I've decided so far which federations I wanted to compete with and why! I'm gonna keep on trucking....and I got some good advice from Erica Willick.....I have to pick a STRONG "WHY" for the reason I'm competing this time. It can't be to get my body back anymore because I've already surpassed that goal! I need a different motivation this time! Other than visiting with AMAZING friends in Ontario and wanting to look my best for that visit.....I'm not quite sure what my WHY is yet! I have to put my thinking cap on, HAHA

Adventures in Competing-Month1 Week 4 (fitting it all into your lifestyle)

So here is Week 4!!! I have started a cardio plan already since I have to give myself more time to lean out this time :( I HATE cardio, but it's gotta be done, and before you know it, the big day will be here and I'll be able to slowly wean myself off again! HAHA It's a bit of give and take when it comes to competition prep...you're not gonna love every aspect and that's why not EVERYONE is doing it! It takes a lot of focus, and yes, sometimes sacrifice!!! In my opinion though, it gives back 10fold! The experience is amazing, the friendships are inspiring, and what can I say, the whole process pushes you farther than you ever though possible which is AWESOME knowledge to have about yourself!

Whatever you put your mind to, if you stay focused, have a great plan AND hopefully support, you WILL accomplish! :)

Diet starts tomorrow for me, so we'll be talking about that a little more in upcoming episodes! I'm also going to be starting to take progress pics again. I'm scared to see what I look like now as compared to my last competition....but hopefully I managed to put on a LITTLE muscle mass. My measurements are saying, YES, I have!!! :) I've gained 4 lbs since my last competition, which isn't too shabby!!

So here it is!!! Week 4 :)

Adventures in Competing Month 1 Week 3-Exercise

Welcome to week 3 everyone!!! So far so good on the prep!!! This past couple of weeks have been amazing and really scary for me at the same time! I'm a typical female who HATES seeing the scale go up!!! It has been my goal to put on some lean mass in this last month before I start cutting 8 weeks out and I'm achieving it!!! I was super bummed when I saw the scale going up even though that was my goal......but when I got the calipers out and I was still measuring the same I was SUPER stoked!!! This is just what I want!!! Proof that you really have to let that number on the scale go!! I KNOW I KNOW, it's so hard to do!!! ;)

I hope you guys are really enjoying the other girls vlogs so far! I know I am!!! :) Erica is a little behind but will be posting two this week and I will link you to them here! She took some video at the gym so I'm excited to see what she came up with!!!!

Here's my exercise vlog for this week

He is a link to Rose's vlog this week....Coming Soon




Here is a link to Erica's vlog this week....Coming Soon!!!


Enjoy all the new info, and please share and comment if you have anything to add!!!

Steph :)

Adventures in Competing! Month 1 Week 2 (Nutrition)

Here's Month 1 Week 2 of MY episodes in "Adventures in Competing"!!! This week I discuss some of my current nutrition :) Everything I'm doing all in one episode would be WAY TOO long, so you'll have to wait till next month week 2 for the rest of the deets!! ;) I was also taking a road trip in the Semi-Truck and talk about how I stayed on tract!!! Make sure to check out Erica and Rose's blogs as well!!!

Next week I'll be discussing my workouts for this month and last....and maybe a little about what I'm doing for workout supplementation if there's time!! ;) I hope you enjoy!! Please share and comment!!!

Adventures in Competing Vlog #1 12 Weeks Out

Hey all!!! So I know I have been a little quiet lately, but I'm ready to start prep for my next competition, and that means MORE BLOGGING!!! Woop Woop!! I'm currently 12 Weeks out from UFE Halloween Mayhem in Hamilton Ontario. It's October 26th, 2013 :)

This competition will be a lot more fun for me, as I'm going to be entering along side a couple other girls from "sisters in shape"www.sisinshape.com. It's the first time out of three competitions that I won't basically be alone back stage :) I'm seeing it as more of a "girls weekend" rather than a huge competition! Myself and about 10 others are also doing a photoshoot with Paul Buceta www.paulbuceta.com the day before the competition which will be a BLAST!!!!

I'm going to be staying in a surplus (nutrition wise) for another 4 weeks as a last effort to build some muscle...then I will start to lean out at 8 weeks out!!! Wish me luck!!!

ANYWAY....for the next 12 weeks, myself, Erica Willick and Rose Blackman from sisters in shape, will be doing weekly vlogs about our prep!!! We'd LOVE for you all to follow our journey describing our plans....and notice how different each of us prepare!!! I'm aiming to have each vlog up before Wednesday of each week!! If you don't see it here, check it out on my facebook page www.facebook.com/operationcompetitionlean

Here is my first VLOG, I hope you enjoy!!!

Protein Mug Cake

Protein Mug Cake...there are tonnes of versions of this out there, but this is mine, and I love it!!!

1 scoop Casein powder (any flavour)
1 egg white
1Tbsp Cocoa Powder
1Tbsp Coconut Flour
1/2 tsp baking powder
Stevia to taste (I like mine really sweet 
1/3 cup unsweetened chocolate almond milk ( you can use any flavor but I like mine really chocolaty!!! I also like mine gooey so if you like your cake "cakier" then you could use 1/4 cup of milk

Mix all the ingredients (should be a thick batter) and place in a lightly sprayed(cooking spray) coffee cup. Microwave for 30-45 seconds and the batter should fall right out onto your plate 

I've also made this recipe with PB2 and it turns out great, but you will need a little more almond milk. The batter should be a pretty thick consistency!!!

In this pic I drizzled some sugar free chocolate syrup, but I have also used yogurt...I loved the hot cake with the cool yogurt! Delish!!! 

I got my original recipe for this from Muffin Top-Less, check out her page for TONNES of great recipes!! 

2 Weeks Out

Hmmmm, I'm trying to think of what I have to say about this past week!!! Everything is still going to plan...I'm still getting leaner, the diet is still working, so I'm sticking with it!

Am I confident that I will be where I need to be in two weeks??? NOT AT ALL!!! What I do know, is that I've been doing everything in my power to bring my best package, I've stuck to my plan 100% (whether my plan was the best it could be I have no idea) and I think this week was the calm before the storm! I can also tell you, that I CAN'T WAIT to get fish OUT OF MY DIET for a while! Last week, I determined that my body doesn't like rice, so my carbs have only been oatmeal and sweet potatoes. My fats, avocado and coconut oil. Other than that, lots of spinach, cucumber and asparagus, which I think I mentioned last week. AND of course, 6 litres of water a day like usual...of course, I'm starting to get my daughters cold....any praying I catch it before it puts me out of commission! ARGH

This week, I spent some time getting in contact with tanning, hair and makeup etc, to confirm appointments....I also finally bit the bullet and paid for the crossover fee to FITNESS MODEL Category! I know my body isn't where it needs to be for this, but while I'm there, why not get more experience right??? Who know's what the future will bring and whether I'll get up there again! I may as well enjoy it while I'm there!

I got my 5 cardio sessions in, bootcamp style. I couldn't be more bored with regular cardio! I can't wait to get back to building phases so I don't have to do it anymore! HAHA

I've been practicing posing a lot, and my bikini T-Walk and posing are going great! I JUST recently started practicing Fitness Model Posing and was having a hard time finding my lats....but as of Monday, surprise surprise, they decided to show up!!! Now its a matter of getting them to appear EVERYTIME, so I don't end up on stage with nothing to show....for some reason, when they ARE flexed, and when I THINK they are flexed, feels the same?? I really think that stage presence and posing is the hardest part of this whole journey! I told my husband he should come early and get a seat right behind the judges, and bring with him our full length mirror so I can see myself! HAHAHAHAHA I've come a long way, because when I first put on these shoes I was in so much pain I thought there was NO WAY I'd be able to go through with it. Now I'm completely comfortable in them, and I THINK, looking pretty good! :)

As for next week, I'm going to be doing the same as this week...don't want to change anything too much at this point! Diet will be the same, workouts will be weights 4x/week and 5x/45 min Cardio sessions....This will be the plan for the beginning of the week anyway, and we'll see how it goes! Along with this, I will be doing lots of posing practice!!!

Next week, I'm also going to start putting a post competition plan on paper. I've been reading lots about reverse dieting, adding more carbs back to the diet slowly, and tapering off on cardio weekly as well. I'm going to be REALLY careful not to have a huge rebound. I don't think this will be too much of a problem since I'm still not craving anything unhealthy....but who knows! It's always good to have a plan on paper as to not leave anything to chance!

Up till now, I'm not stressing too much! I've done all I could, I'm proud of myself, and I'm excited to get up there! We'll see how this attitude changes as the big day gets nearer! :) I've been feeling kinda tired, and just dragged myself to the gym today....BUT I left with a whole bunch of motivation because I was pretty darned happy with how I looked :) once again, pics really suck...I'm excited to show you how I look all tanned up and in my show bikini. It's all coming together!.....

P.S Make sure you enter the MostFit Giveaway by visiting the post previous to this one!!! Who wouldn't want to be able to take their workouts ANYWHERE, ANYTIME!!!! :)

FEM Camp Recap

Well, After all the pics I posted on my facebook page, I figured I should really let you all know more about what was experienced at the FEM camp weekend!!! :) www.femcamp.net or check out www.facebook.com/MonicaFEMCamp

I was originally planning on attending the Camp in Kelowna since it's so much closer to my hometown of Calgary. However my husband had something going on that weekend so I was going to have to be home for my daughter. I wanted to attend bad enough that I purchased a ticket all the way to Toronto which added a LOT of cost to the weekend! I had to fly in the day before, and out the morning after because of flight times, which made the hotel stay a lot more $ too.....this all being said, I STILL think it was worth the money!! I had so much fun, made so many friends and left feeling better about my stage presence, happy that I got myself out of my comfort zone, and had a rejuvinated desire to kick this competition in the arse! HAHA

I was SUPER excited to meet one of my Idols and the presenter of the camp Monica Brant! What she has done in this industry is incredible. I loved it when she got off topic because it meant that we were hearing another amazing story about putting yourself out there and making opportunities HAPPEN for yourself rather than waiting for something great to come to you! She's been SO successful in life, and she deserves it. The positive vibe she puts out, and paying it forward results in greatness.

I'm not gonna lie, the highlight of my trip was FINALLY getting to meet Erica Willick of www.facebook.com/sistersinshape. When I originally set my goal of competing after my daughter was born, this was the page that gave me the information I needed to get started! We've been supporting each other for about 8 months now, and when my motivation is dwindling she always has the best advice! It was like we knew each other forever and I was so happy to finally get to meet her and some of the other Sisters in Shape Team as well!

The energy in the room at checkin day one was contagious. I could tell my the enthusiasm of everyone in attendance that it was going to be a great weekend! My first though looking around is HOLY CRAP I'm in over my head! These girls were in serious shape!!! But that's the great thing about this camp! Because it's put on by THE Monica Brant, you assume it's just for the hardcore fitness competitors!! This is SO not the case! There is something for everyone :) There's modifications for exercises, and even though you may not be interested in posing practice, you can't imagine how strutting your stuff, getting yourself out of your comfort zone and looking sexy can improve your self esteem! All the while having a room full of AMAZING personalities cheering you on and having a blast...priceless.

We started off with a lower body workout! Broken into groups we went through circuits of exercises that weren't so common. We learned lots of different things that I can now throw into my repertoire to change things up now and then! Some of the exercises I may not do if there are too many people at the gym (if you know what I mean) but I felt sore the next day and that is awesome!!! The afternoon was spent on Posing practice and this is one of the things I was most looking forward to! I've been practicing a lot in my heels, but I need to get myself in front of an audience and REALLY do it up! I learned that my POSING itself is OK, it's my T-Walk that needs a lot of work. I knew before that SOMETHING was wrong with my walk but couldn't pinpoint it!? I laughed when Monica grabbed me and says "SOMETHINGS Wrong here" LOL me replying "I KNOW RIGHT!!!?" Now I know what's wrong and just have to put it to practice! That in itself was worth the trip!

Day two was and upper body workout followed by a bootcamp style workout, followed by more posing and T-Walk Practice. I was spent after that!!!! We had three hours in the afternoon off to get a spray tan done for the next day's photoshoot with Paul Buceta. www.paulbuceta.com (Oxygen Magazine Photographer) I was surprised when people started seeing my photos not knowing, how many said it could be a cover for Oxygen! HAHA He definitely has a certain style! :)

Saturday Evening was probably the most motivating part of the weekend for me! It was a night of presentations from Monica Brant, telling us about her time in the industry. Followed by a talk with Oxygen Editor .......Crocker, talking about how to get your photo's into their magazine, and other opportunities with their magazine.  Next was Two Chicks and some Lipstick https://www.facebook.com/twochicksandsomelipstick talking about Makeup for photoshoots and competition! We ended with Erica Willick (www.sisinshape.com ) who gave a presentation about how she got her break into the industry. Some being in the right place at the right time, followed by a lot of work and perseverance. ALL in all a VERY motivational and educational evening. I left that night with ALL SORTS of ideas and motivation in my head! Now I just have to put it all into motion! HAHA

Of course, I think the last day was what ALL of us were looking forward to the most. After all the hard work, dieting, focus and dedication, we were finally able to get our pics taken by a well renowned photographer and have our "moment in the limelight" shall we say! I think Paul was surprised how many of us there were, but even by the end of the day, he still had a positive attitude and was still giving each and every one of us the same attention as he was at the beginning of the day....just with a few more bandaids on his fingers....HAHA You know you've taken a lot of pictures WHEN right!? LOL We got beautified by hair and makeup artists, picked out our outfits, and waited our turn. I just LOVED watching each and every girl had a totally DIFFERENT, but BEAUTIFUL look. It all went by way too fast! :) I don't see myself ever standing out surrounded by the girls that were there, but it sure was fun to be a model for a day :)

Just before I left for this trip, I did find out that they are going to be having a FEM Camp in Calgary this Fall August 9-11 with another fantastic fitness photographer David Ford. I will be attending FOR SURE!!! One of the most exciting parts of the weekend for me was being asked to be the FEM Camp Ambassador for Calgary!!! One of the perks of my recent involvement with Social Media! :) Thankyou #mompowerteam for that!!! :)

All in all, the weekend was WELL worth the investment. I met AMAZING friends I'll have for life, I have a rejuvenated motivation, the desire to create opportunity for myself, and I just feel proud of myself! Thankyou Monica Brant  monicabrant.com, @MonicaFEMCamp, and Lynda Thoresen https://www.facebook.com/lynda.cromartythoresen, @FEMCampLynda for putting together such an organized F(un)E(ducational)M(motivational) Camp!! It will always be a fond memory! :)