REVERSE DIET – WEEK 3 & 4 RECAP

Week 4 Reverse Diet Collage FitQuest

Week 1 11.2.15 FitQuestAt the very top you will see my Week 4 Reverse Diet progress pictures (that face!  Can you tell I was tired???) as compared to Week 1 (directly below that set of pictures).

Date:  11/23/15

Height: 5’8 3/4″

Weight: 130.7 this morning (134.5 at my week 2 recap / 134.8lb at end of cut).

Below is my weight log for the past week and a half.  I am not sure what I weighed 11/16/15 since I was in the hospital (click HERE for details).  My weight was climbing prior to my admission to the hospital due to water retention and swelling (I was following my macros perfectly).  It was 136.3 on Sunday 11/15/15 and that was one of the clues to me that something was up…I felt majorly bloated.  I KNOW how my body reacts to macros and knew that this was weird.

As a Fitness Nutrition Specialist I know how important nutrition is to recovery which is why I continued to eat ALL of my macros while in the hospital.  Despite the fact that I wasn’t training, my body was working very hard to repair the damage and that takes calories.

I did make a few alterations to my macros while in the hospital in an attempt to ease the burden on my kidneys.  Each day I reduced my protein macros by 20g and increased my carb macros by 20g to make-up the difference calorically.

Despite eating all of my macros, I have list weight and that means it is time to increase and a little faster than usual.

Week 4 Weight

Last Week of CUT Macros:

Monday -Thursday & Saturday 1555 calories 125C / 140P / 55F

Friday 1792 calories 190C / 150P / 48F (heaviest weight lifting day)

Sunday 1562 calories 106C / 145P / 62F (rest day)

Week 3’s Macros:

Monday -Thursday & Saturday 1682 calories 145C / 145P / 58F

Friday 1919 calories 210C / 155P / 51F (heaviest weight lifting day)

Sunday 1665 calories 125C / 145P / 65F (rest day)

Week 4’s Macros (with protein and carb adjustment):

Monday -Thursday & Saturday 1682 calories 165C / 125P / 58F

Friday 1919 calories 230C / 135P / 51F (heaviest weight lifting day)

Sunday 1665 calories 145C / 125P / 65F (rest day)

This Week’s Macros:

Time to increase again...

Monday -Thursday & Saturday 1740 calories 170C / 130P / 60F

Friday 1948 calories 235C / 135P / 52F (Refeed day.  Not lifting now, but keeping this higher cal day.)

Sunday 1714 calories 150C / 130P / 66F (rest day)

TOTAL MACRO INCREASES TO DATE:

Monday -Thursday & Saturday +185 calories +45C / -10P / +5F

Friday +156 calories +45C / -15P / +4F (Refeed day.  Not lifting now, but keeping this higher cal day.)

Sunday +152 calories +46C / -15P / +4F (rest day)

Week 4 AbsWorkout Plan:

Yesterday was the first day I went back to doing any exercise since my hospitalization and it was a nice leisurely walk.  I plan on taking the next week off of weights and then SLOWLY getting back into a routine before beginning Jessie Hilgenberg’s 14 week  Muscle Building e-book again.

Rhabdo Walk Cardio

Comments:

 

It has been an interesting couple of weeks for sure!  Never forget how important nutrition is and how much you need good nutrition when your body isn’t operating as well as it should.  You may be tired, but do what you can to get the food in.

My husband has been amazing throughout this hospital / Rhabdo ordeal, but it was also one of the busiest times for work for him.  I knew I didn’t have the energy to cook so I stopped in to Dickey’s BBQ here and bought meat by the pound all ready to eat.  I purchased chicken breasts, a rack of ribs, and beef brisket.  Was it organic and pastured? No.  This is what I mean by balance…it was not the meat I would normally prepare, but it was FAR better than stopping off at a fast food restaurant.  I was able to feed myself and my family the meat from Dickey’s and supplement it with a pot of rice I made as well as baby carrots, snow peas, and other veggies that didn’t even need to be cooked.

Where there’s a will there’s a way!

______________________________

Click HERE to see the weekly logs of my 8 Weeks to 40 Cut

Click HERE to see the recap of Week 1 of my Reverse Diet

Click HERE to see the recap of Week 2 of my Reverse Diet

Click HERE to see the recap of Week 5 of my Reverse Diet

 

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Filed under Education, Exercise, IIFYM and Macros, Nutrition, Reverse Dieting, Rhabdomyolysis, Weight Lifting

My Brush with Rhabdo

Admitted to hospital Rhabdo RhabdomyolysisI am guessing that a few of you may have noticed the absence of my Reverse Dieting update on Monday.  Let’s just say this has been a very interesting week.

Let me just pull the band aid off and tell you that I ended-up being admitted to the hospital Last Sunday night with Rhabdomyolysis (aka Rhabdo) and was in there through Wednesday.

For those of you unfamiliar with this condition (I had NEVER heard of it), Web MD explains it as:

Rhabdomyolysis is a serious syndrome due to a direct or indirect muscle injury. It results from the death of muscle fibers and release of their contents into the bloodstream. This can lead to complications such as renal (kidney) failure. This occurs when the kidneys cannot remove waste and concentrated urine. In rare cases, rhabdomyolysis can even cause death. However, prompt treatment often brings a good outcome.

Causes of Rhabdo (also from Web MD):

There are many causes of rhabdomyolysis. The most common causes include:

  • The use of alcohol or illegal drugs such as heroine, cocaine oramphetamines
  • Extreme muscle strain, especially in someone who is an untrained athlete. This can happen in elite athletes too, however. And it can be more dangerous if there is more muscle mass to break down.
  • A crush injury such as from an auto accident, fall, or building collapse
  • Long-lasting muscle compression such as that caused by prolonged immobilization after a fall or lying unconscious on a hard surface during illness or while under the influence of alcohol or medication
  • The use of medications such as antipsychotics or statins, especially when given in high doses
  • Electrical shock injury, lightning strike, or third-degree burn
  • A very high body temperature (hyperthermia) or heat stroke
  • Seizures
  • A Metabolic disorder such as ketoacidosis
  • Diseases of the muscles (myopathy) such as congenital muscle enzyme deficiency or Duchenne’s muscular dystrophy
  • Viral infections such as the flu, HIV, or herpes simplex virus
  • Bacterial infections leading to toxins in tissues or the bloodstream (sepsis)

The following are common signs and symptoms of rhabdomyolysis (Web MD):

In talking to the nurses and doctors they see this most often in Cross-fitters (though from what I have read Crossfit is working hard to educate their trainers about how to avoid this and how to recognize the symptoms), endurance athletes, and football players who go from having the summer off to 2-a-days in the HOT summer sun.

It seems that a perfect storm came together and resulted in my getting this condition.  At the beginning of the month I had a colonoscopy and (TMI…sorry), the prep didn’t work for me as effectively as it should, so the instructions said to DOUBLE the amount of Miralax I was supposed to take.  Even after doing that I still hadn’t had a BM, so I talked to the doctor on call and was told to take 2 more Dulcolax.  That finally got things moving, but that meant that all told I ended up taking 575g of Miralax (that’s over a pound of Miralax) and 4 Dulcolax.  My colonoscopy was 11/4 (on a Wednesday) and I never quite recovered my stamina after that.  I didn’t workout the day of my colonoscopy and gave myself 2 more days afterward away from the gym to recover, but like I said, I was still exhausted.  Later I did a search of Miralax and Rhabdo and found some interesting links / studies.

As I mentioned to all of you in my last update, I began a new workout program the following Monday 11/9.  On Wednesday part of the workout called for 4 x 15 chin-up negatives.  They were REALLY hard for me, but I pushed through and did all 60 reps.  I was SUPER sore the next day and thought, “Man, I am going to get so strong if I am this sore.”  I was so sore the next day and my arms had difficulty straightening.  I was walking around like a T-Rex.  I posted the picture below to Instagram a few days later:

Instagram Rhabdo 1 Instagram Rhabdo 2I was feeling a bit better by Saturday so I went ahead and STUPIDLY did another arm workout that involved 4 x 15 parallel chin-up negatives (later I will discuss the danger of eccentric exercises if you are not used to doing them).  I felt ok until I started doing them and then during it I was in pain, but thought I’d push through because in the past if I would do a workout where I would get sore, the soreness would subside, and when I worked out that body part again a few days later it actually helped.  This time this was not the case.  The T Rex arms came back with a vengeance and more stiff than ever.

By Sunday my arms were starting to feel swollen, I was gaining weight (despite following my macros), and felt VERY bloated.  Without thinking much about it I posted a picture of my swelling to Instagram (normally my arms taper in a good amount where my bicep meets my forearm).

Swollen arm rhabdo RhabdomyolysisSwollen commentsSwollen comments

pritnam_brownhulk meant no harm by his comment and was trying to be motivating, but I really want people to learn from my experience and realize that you are always better off playing it safe.  “Better safe than sorry” won’t do harm.

I went about the rest of the day with my family as I normally do.  We went to the mall, ran some errands, and I was just beat.  My daughter kept trying to hold my hand and I had to keep asking her to “Please be careful not to pull on mommy’s arms because they hurt.”

As the day went on I was just exhausted and at our last errand I asked if it would be ok for me to stay in the car which is not normal for me at all.  At this point where my biceps met my forearms they were so swollen I couldn’t even get my hands half way around them.  I also noticed that my brain just wasn’t processing like normal…it was almost as if I was on slow-mo and was a little confused.

When I got home my forearms began to swell more and feel really tight.  I sat down on the couch and was scrolling through Instagram and looking at comments when I noticed that my guardian angel… fit_with_becca left the following comment… and this comment ended-up being THE reason I took myself to the hospital Sunday night after the kids went to bed:

fit_with_Becca Comment

After reading her comment I started researching the condition (Dr. Google) and it was sounding a little too familiar.  I went in to the bathroom and measured my arms in a few different places thinking I just wanted a point of reference.  About an hour later I measured again and my arms had gotten 1/2″ bigger.  Uh…not good.

I turned to my husband and said, “You are probably going to think I am crazy, but when the kids go to bed I am going to go to the ER.  It might be nothing, but this doesn’t feel right and we have 11 people coming to stay with us next week and I can’t be sick…if this is something I need to nip it in the bud.”  He responded, “You know your body better than anyone” and I know he was thinking it would probably be nothing, but he is always really supportive.  I told him to stay home with the kids and started packing a few essentials to bring with me in case I had to stay (meds, phone charger, extra water, apple, protein bars, PJs, etc).

I am going to sail through the ER experience (St. Lukes was awesome), but they drew blood to test my serum CK (creatine kinase).  The doctor didn’t think I had Rhabdo because I didn’t have the tell-tale cola/tea colored urine, but he said he’d test my levels anyway.  When the doctor came back in he looked shocked.  He informed me that a  normal serum CK level is supposed to be less than 100 and mine was over 27,000 and I needed to be admitted to the hospital.  I texted my husband and he wrote back, “I guess you really DO know your body!!!”

When I spoke to the hospital doctor a few hours later we were discussing that fact that I drink a gallon of water a day and I was shocked to hear her say, “That gallon a day habit is THE ONLY reason you showed up here tonight NOT in kidney failure!”  Whaaaaaattttttt????  That was so scary to hear.  My response was, “Am I done working out?  Because if I am, that’s fine…my kids and family mean the world to me and I need to be with them.”  She told me that was not going to be the case at all and that I just needed to recover and get my numbers below 10,000 to make sure my kidneys would be in the clear.  After that I needed to take it easy and get my numbers back to normal, but the other hospital doctor told me he wanted me to start doing cardio 2 days after I got home and weights about a week later.  The told me they wanted me to keep working out because that will keep me healthy.

We discussed the fact that I now know what that “different” soreness feels like and I also know that “different” kind of difficult that I felt when doing those darn chin-up negatives.

For those of you new to my blog I need to emphasize that I am really fit.  I could go run a 10K no problem, I lift weights heavy 6 days a week, I have been active since I was 3 years old, etc. (I’m totally NOT trying to be conceited, just stating a fact).  A lot of people think this only happens to newbys who walk into Crossfit and hit it too hard, or people who show up to basic military training and have never been active, or roided-out gym nuts who have something to prove and that just isn’t the case.

While in the hospital I was contacted by a ton of people through Instagram who shared their stories with me…the doctor whose teenage son got it from a pull-up contest at school, the lady whose firefighter nephew was doing a Crossfit workout at his station, and on and on and on.

It took 2-3 days of IVs to get me below the 10,000s.  I think I had 4 saline IVs and then they changed to Lactate Ringers IVs.  Let me tell ya…those IVs felt amazing.  After a day they tried taking me off the IVs to see if my body could bring my numbers down on its own with me drinking a ton of water and it wasn’t successful, so I went back on the IV for another 8-12 hours.  After that we did the off the IV challenge again and my numbers finally got down below 10,000…the magic number that indicated my kidneys were out of the kidney failure danger zone.  I went home from the hospital later that day and have been laying low since then.

I have to admit that this whole experience scared me.  While in the hospital I was wracking my brain trying to figure out how the heck this happened.  It seems like that perfect storm occurred that resulted in my Rhabdo…my colonoscopy and the double prep that must have left me less hydrated than my normal state mixed with the new workout and those chin-up negatives and my overall exhaustion.

My research on the subject of Rhabdo led me to information about how dangerous those eccentric motions can be when your body isn’t used to them.  According to THIS scholarly article (and many others I found), One of the main causes of rhabdomyolysis is eccentric exercise against high resistance.”  Please, please, please ease into these movements.  I wished I had known about this because I would have started with 4 x 3 chin-up negatives one week and progressed to 4 x 4 the next week, etc.  Had I known the potential danger of eccentric exercises I wouldn’t have pushed it to finish all of the sets.

While in the hospital I made sure to keep my nutrition on point.  Being sick and injured puts a toll on your body and you NEED that food to help you heal.  Despite the fact that I was not training, I kept my calories the SAME and I still lost weight.  I made the best choices I could and St. Luke’s menu made it fairly easy for me.  I did lower my protein macros by 20g per day in order to ease the burden my kidney’s were experiencing and I raised my carbs by 20g to make-up the difference.  I have kept my macros that way for the last week and will be increasing my protein a little tomorrow.

Here are some of my breakfasts from when I was in the hospital (my hubby brought me my favorite smoothie each day):

hospital breakfast rhabdo

And some of my lunches and dinners:

hospital meals healthy

I told my clients that if I was able to stick my macros while in the hospital they had better be killing their programs at home :-)

Thank you to everyone for your well wishes and prayers.  I head back to the doctor on Tuesday to see how my numbers are progressing.

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Filed under Exercise, IIFYM and Macros, Nutrition, Reverse Dieting, Rhabdomyolysis, Weight Lifting

No- Bake Protein Bar Base Recipe

LJ Protein Bar Base (3)

My nutrition client LJ posted this recipe from the Power Hungry blog on our Team Facebook page and I loved the simplicity of it.  With 5 ingredients (all of which you can pronounce) these bars go together in a snap.

I whipped-up a quick batch and these protein bars have been a savior for me the last few days since I have been crazy busy and have been eating on the run a lot.  An added bonus is the fact that these are really filling.

The only modification I made to the recipe was to use 1 cup of almond milk versus the 1 1/3 cups the recipe called for.  Years ago I learned to always add less liquid initially to a recipe than it calls for because you can always add more if necessary and you can’t UNadd liquid once you have too much.

Ingredient-wise I used Trader Joe’s gluten-free old fashioned oats, unsweetened almond milk, Crazy Richard’s Crunchy PB, Kirkland vanilla, and PlantFusion protein powder in Cookies and Cream.

LJ Protein Bar Base (2)

The add-ins you could include in these bars are endless:

  • Powdered PB
  • Cocoa powder
  • Shredded coconut
  • Chocolate chips
  • Carob chips
  • Sprinkles
  • Nuts
  • Dried fruit
  • A layer of low sugar jelly (PB & J bars)
  • Pumpkin
  • Pumpkin pie spice
  • Cinnamon

Here are the nutrition facts for the bars as I made them (It made 8 bars):

LJ Protein Bar Base Nutrition Facts

P.S.  If you are interested in giving Crazy Richards a try use the coupon code FITQUESTMOM for 10% off.

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Filed under Breakfast, Cookies / Bars, Dessert, Energy Bars, Gluten Free, Kid Friendly, Recipes, Vegan

REVERSE DIET – WEEK 2 RECAP

Week 2 11.9.15 Reverse Diet FitQuestWeek 1 11.2.15 FitQuestAt the very top you will see my Week 2 Reverse Diet progress pictures as compared to Week 1 (directly below that set of pictures).

Date:  11/09/15

Height: 5’8 3/4″

Weight: 134.5 this morning (135.1 last week / 134.8lb at end of cut).

Below is my weight log for the past week.

Reverse Diet Week 2 Weight Log Balanced Grettie FitQuest

Last Week of CUT Macros:

Monday -Thursday & Saturday 1555 calories 125C / 140P / 55F

Friday 1792 calories 190C / 150P / 48F (heaviest weight lifting day)

Sunday 1562 calories 106C / 145P / 62F (rest day)

Last Week’s Macros:

Monday -Thursday & Saturday 1624 calories 135C / 145P / 56F

Friday 1861 calories 200C / 155P / 48F (heaviest weight lifting day)

Sunday 1607 calories 115C / 145P / 63F (rest day)

This Week’s Macros:

Time to increase again...

Monday -Thursday & Saturday 1682 calories 145C / 145P / 58F

Friday 1919 calories 210C / 155P / 51F (heaviest weight lifting day)

Sunday 1665 calories 125C / 145P / 65F (rest day)

Week 2 11.9.15 Abs Reverse Diet

Workout Plan:

Last week I took it relatively easy and just did what I felt like in the exercise department.  I lifted weights Monday and focused on lighter weight with higher rep ranges.  On Tuesday I did 45 minutes of walking on an incline right when I woke-up and then spent the rest of the day prepping for my colonoscopy.  Wednesday was a day off and Thursday and Friday I did light weight high rep ranges again.  Saturday my little one wasn’t feeling well, so I didn’t go to my regular class and worked out at home with weights.  Sunday was a day off.

This morning I began Jessie Hilgenberg’s 14 week  Muscle Building e-book.  I always get excited to begin a new program and this morning’s workout was awesome.  I took before pictures this morning and will share my before and after’s with you in 14 weeks.

Comments:

Monday 11/2 was my actual 40th B-Day, so I allowed myself to indulge in a pint of my favorite ice cream (So Delicious’ Coconut Milk Ice CreamChocolate Peanut Butter Swirl), as well as a small chocolate torte from Whole Foods and a few bites of gluten-free cupcake.  I would have taken a picture for you guys, but I was all about just enjoying it.  My birthday is once a year and treats like this aren’t something I regularly indulge in…I got a pimple as proof of that…awesome…pimple on my cheek at 40!

I also had my first colonoscopy on Wednesday, so Tuesday I was stuck only consuming a liquid diet and thus the weight loss you see on Wednesday.  I have a family history of some issues and my doctor wanted to start screening me.  All looks good and I need to go back in 3 years and then if all looks good then, 5 year increments.  It was all definitely worth it for the peace of mind and to establish a baseline.

As you can see I maintained my level of conditioning this week, so it is time to increase again.  I decided to take a leap and increase a little bit faster.  Please know that even though I am a nutrition coach I get nervous about increases too.  I am committed to the process and will see how this week goes on the new macros.  If for some reason I gain weight, then my plan will be to stick with the same macros next week as well to allow my body to acclimate to them prior to increasing again.

______________________________

Click HERE to see the weekly logs of my 8 Weeks to 40 Cut

Click HERE to see the recap of Week 1 of my Reverse Diet

Click HERE to see the recap of Week 3 & 4 of my Reverse Diet

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Filed under Education, Exercise, IIFYM and Macros, Nutrition, Reverse Dieting, Weight Lifting

Slow Cooker Kalua Pig

Shredding pork with mixer pulled pork kalua pork

This is seriously the easiest shredded pork recipe I have ever made.  When Fall comes around my crockpot / slow-cooker gets dusted off and is responsible for a lot of my meal prep.

I saw a recipe for Kalua Pork and Cabbage in the Taste of Home magazine I randomly started getting (I didn’t subscribe) and was really excited to try it because it looked so easy.

As usual I made some modifications to suit my taste.  The original recipe called for salting the pork prior to putting it into the slow cooker.  I did that and it was WAY too salty (I used about 1/2 of the recommended salt).  Needless to say, this step is totally unnecessary and I will omit it all together next time since bacon is salty enough on its own.

The original recipe also called for pork shoulder / butt and all I had on hand was pork sirloin roasts from Costco (They come in a 4-pack; see image below from 2 Wired 2 Tired).

Costco-Pork-Medium

The pork turned out really well and is definitely something I will be making again.

RECIPE

2 Costco Pork Sirloin Roasts (6-8 pounds total)

1 package bacon

crockpot kalua pork recipe bacon

METHOD

Line the bottom of the crockpot / slow cooker with 4-5 pieces of bacon.

Place the 2 pork sirloin (or shoulder/butt) roasts on top of the bacon and cover the roasts with the remaining bacon.

Turn the crockpot / slow cooker on to low for 8-10 hours.

Shred the pork with either 2 forks OR a handheld mixer (only takes 10 seconds…be careful not to overdo it with the mixer or it will become mush).

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Filed under Crock Pot, Gluten Free, Kid Friendly, Main Dish, Paleo, Recipes

REVERSE DIET – WEEK 1 RECAP & How to Log Restaurant Meals

Week 1 11.2.15 FitQuest

FitQuestMom Day 50 Collage Blog 10.26.15At the very top you will see my Week 1 Reverse Diet progress pictures (I thought I’d change-up my swimsuit for the Reverse Diet series) as compared to the end of my 7 week cut (directly below that set of pictures).

Date:  11/02/15

Height: 5’8 3/4″

Weight: 135.1 (134.8lb at end of cut;  This is not really a true indicator of my current weight…it’s water retention).  I had lunch at my favorite Mediterranean restaurant (gyro salad) yesterday and that salad is much saltier than what I typically eat on a daily basis.  I also had a salty dinner.  Below is my weight log for the past week.

Reverse Week 1 Weight Log

Last Week of CUT Macros:

Monday -Thursday & Saturday 1555 calories 125C / 140P / 55F

Friday 1792 calories 190C / 150P / 48F (heaviest weight lifting day)

Sunday 1562 calories 106C / 145P / 62F (rest day)

Last Week’s Macros:

Monday -Thursday & Saturday 1595 calories 130C / 145P / 55F

Friday 1832 calories 195C / 155P / 48F (heaviest weight lifting day)

Sunday 1578 calories 110C / 145P / 62F (rest day)

This Week’s Macros:

Time to increase again...

Monday -Thursday & Saturday 1624 calories 135C / 145P / 56F

Friday 1861 calories 200C / 155P / 48F (heaviest weight lifting day)

Sunday 1607 calories 115C / 145P / 63F (rest day)

Workout Plan:

This week is not going to be my typical kind of week when it comes to workouts.  Today I did the Ashley Kaltwasser Glute & Ab Program workout I have done for the last 4 weeks, but lighter and higher rep.  I have been a bit exhausted for the past few days, so I am taking it a little easier and doing a de-load of sorts.

I also have a colonoscopy scheduled for Wednesday and have to do the prep for that all day tomorrow which basically means I can’t eat anything solid and have to give myself diarrhea for the day (awesome, right?).  I have a family history of diverticulitis and my mom has had polyps removed, so my doctor wants to take precautionary measures and start screening me.  WELCOME TO 40!!!

Having never gone through the procedure before, I plan on waking up tomorrow and working out before my prep begins, but I am guessing I won’t have much energy for my typical workout the next day so I am just going to play it by ear this week and do what I feel like in the gym each day.

NEXT week I will begin the 14 week program I purchased which is Jessie Hilgenberg’s Muscle Building e-book.  I always get excited to begin a new program.

Comments:

As you can see I maintained the leanness from my cut this week and if anything I think my physique may be a little bit leaner which makes sense because when accounting for water retention I actually lost weight this week.  I considered adding in MORE macros than typical this week because of the weight loss, but ultimately decided not to since my workouts will not be nearly as intense this week and I plan on taking it easier than I normally would do to the colonoscopy and my level of fatigue.

______________________________

I had a great week last week.  It’s always fun to begin a Reverse Diet and shift your focus from fat loss to maintenance and increasing calories.  Friday we went out with my my Boise besties and our husbands for a nice night at the gorgeous new Chateau de Fleurs to celebrate my 4oth a little early (great excuse to buy a new dress! Goldendoodle photobomb by Russell).

Gretchen Tseng FitQuest FitQuestMom

When I looked at the menu ahead of time (I always do that to plan my macros) I was so excited to see that they had monkfish on the menu.  As a child I would always ask my mom to make either monkfish or flank steak (which I made last night) for my birthday dinner.  I hadn’t had it in YEARS and it was just as good as I remembered it.

Gretchen Tseng FitQuest and friends

I know a lot of people struggle with eating out and how to track macros for a meal, so I thought I’d let you know how I tracked this particular meal.  I decided to start with the Garden Greens Salad.  The description read, “Mixed green salad with Château dressing.”  I looked up a garden salad w/o dressing or croutons in MFP and found one from the Dominos chain for 70cals/3.5F/5C/4P.  I then looked-up Balsamic Dressing and logged 2Tbs of Panera’s Balsamin Vinaigrette at 90cal/8F/6C/0P.

The monkfish dish description read, “Monkfish Provençal –  Monkfish sautéed with seasonal ratatouille and finished with a white wine and tomato reduction. Served with a turmeric and ginger basmati rice.”  I always assume that restaurant proteins range between 4-5oz and decided to log 5oz. of monkfish (cooked dry heat) at 137cal/2.8F/0C/26.3P.  I assumed the ratatouille would be about 1cup and chose a homemade version from MFP at 40cal/1F/6C/1P.  I also assumed the basmati rice would be around 1cup and looked up “ginger basmati rice” in MFP and found an entry titled “cooked basmati rice w. ginger” so I decided to log that 205cal/0.4F/44.5C/4.2P.  Lastly, restaurant meals tend to be higher in fat than what I cook at home, so I decided to add 3 tsp of olive oil to my dinner macros at 119cal/1.35F/0C/0P for a grand total meal macro count of 662cal/29F/62C/35P.

The dessert menu looked great, but I have been waiting 8 weeks for frozen yogurt so we all loaded up in our nice clothes and hit Aspen Leaf at 10:15pm for 13oz of frozen yogurt with chocolate sprinkles.  Those of you who have been following me for a while know how CrAzY my froyos used to be LOADED with candy and piled crazy high.  Abstaining for 8 weeks brought me back to a place where I truly didn’t even want to do that.  I really really enjoyed my froyo with just chocolate sprinkles (my husband was shocked!).

All macros accounted for and all thoroughly enjoyed.  I really want to do this Reverse Diet right and feel like I am finally in such a good place when it comes to my relationship with food…the best gift I could give myself at 40 years old.

Have a great week everyone!

______________________________

Click HERE to see the weekly logs of my 8 Weeks to 40 Cut

Click HERE to see the recap of Week 2 of my Reverse Diet

 

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Filed under Education, Exercise, IIFYM and Macros, Nutrition, Reverse Dieting, Weight Issues, Weight Lifting

HOW TO LOG ALCOHOL FOR IIFYM

Alcohol tends to confuse so many people when it comes to IIFYM.  How the heck do you log it?  When you look-up alcoholic beverages in My Fitness Pal or My Macros+ it will pull-up an entry with calories, but no fat, very few (if any) carbs, and no protein…awesome…we can have virtually unlimited amounts, right?  Wrong.

You all know better than to think alcohol washes through our bodies like water.  While it would be MUCH easier to reach your goals without drinking, that just isn’t realistic for most people.  A big part of IIFYM and what I teach my clients is how to live a normal life while at the same time reaching / maintaining their goal body and most people like to drink from time to time.

There are a few different options when it comes to logging alcohol and fitting it into your day.  You have the choice to either log it as carbohydrate, fat, or a mixture of the two.  I recommend you take a few minutes and sit down with your food app so you can manually add in the alcohol you typically like to drink.  Once you have done that you will already have it available to you to just pull-up and log when making plans for your night out.  Yes, I do recommend you PRE-PLAN how many drinks you will be having because we all know that once you start drinking your judgement can go out the window and having a plan ahead of time is a much better way to ensure you successfully stick to your macros.

The macros you have available to you will determine whether you log your drinks as carbs, fats, or a mixture of the two and in order to be ready for that I recommend you manually add all three options for each alcohol you typically drink…that way each time you go out you can easily select drinks and fit them in based upon the macros you have available to you that particular day.  For example, if you plan on having a steak that night you probably will not want to log your drink as fats (the steak will be using those), but if you plan on eating fish you will probably have extra room in your fats and can log your alcohol as fats.

Now for the actual calculations:

Your body treats alcohol like fats (9 cals) and carbs (4 cals).  To reiterate, when recording alcohol in MFP or My Macros+you have the choice of recording it as fats, carbs, or a mixture of both.  Here are some examples:

Red Wine – 5 oz.

  • 5oz. red wine = 129 calories
  • 129 / 4 = 32g carb
  • 129 / 9 = 14g fat
  • You could decide to record it ½ and ½ as 16g carb and 7g fat

White Wine – 5 oz.

  • 5oz. white wine = 121 calories
  • 121 / 4 = 30g carb
  • 121 / 9 = 13g fat
  • You could decide to record it ½ and ½ as 15g carb and 6.5g fat

Champagne – 5oz.

  • 5oz. champagne – 98cal
  • 98 / 4 = 24.5g carb
  • 98 / 9 = 11g fat
  • You could decide to record it ½ and ½ as 12g carb and 5.5g fat

Vodka – 90 proof 1.5 oz.

  • 1 shot = 110 cals
  • 110 / 4 = 28g carb
  • 110 / 9 = 12g fat
  • You could decide to record it ½ and ½ as 14g carb and 6g fat

Tequila – Petron 1.5 oz.

  • 1 shot = 105 cals
  • 105 / 4 = 26g carb
  • 105 / 9 = 11.7g fat
  • You could decide to record it ½ and ½ as 13g carb and 5.8g fat

Bud Light – 12 oz.

  • 1 beer = 110 cals
  • 110 / 4 = 28g carb
  • 110 / 9 = 12g fat
  • You could decide to record it ½ and ½ as 14g carb and 6g fat

Hopefully that helps clear-up the “how” when it comes to logging alcohol.  Now that you know the formula you can apply it to all different types of alcoholic drinks.  You will quickly figure out your go-tos as there are some drinks that are clearly a lot more macro friendly than others.

I’ll leave you with a link to a macro friendly margarita that the Ledbetter Team has made popular and may become your go-to…click HERE for that recipe (It’s the second recipe).

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Filed under Alcohol, Education, IIFYM and Macros, My Fitness Pal, Nutrition, Weight Issues

Pumpkin Spice Smoothie Recipe

healthy pumpkin smoothie recipe vegan

I am going to “white girl” it up here with a healthy Pumpkin Spice smoothie/shake recipe.  Who doesn’t love a little (or a lot) of pumpkin in the Fall?  This recipe also works really well with persimmons or you could use sweet potato or kabocha…you get the idea…it’s versatile.

This recipe could easily serve 2 people, but I’m a little piggy and keep it all to myself.  If you want to share it with someone else, just divide the macro counts below by two.

RECIPE

  • 1 scoop PlantFusion protein (chocolate or vanilla)
  • 1 tsp xanthan gum
  • 1/2 Tbs pumpkin pie spice (you can use less, but I LOVE it)
  • 2/3 cup organic canned pumpkin
  • 2-3 tsp fresh ginger (I like a lot)
  • 2 Tbs Sugar Free Italian Sweet Cream Coffeemate (my smoothie secret)
  • 2/3 cup unsweetened vanilla almond milk
  • 2-3 big handfuls of ice (I use a lot)

Add all of the above ingredients to your high speed blender and blend away.

healthy pumpkin smoothie recipe vegan macros iifym

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Filed under Dessert, Frozen Treats, Gluten Free, Recipes, Smoothie / Shake

8 Weeks to 40 – Week 7 Recap & Change of Plans

FitQuestMom Abs Day 50 10.26.15 Wk7

Date:  10/26/15

Height: 5’8 3/4″

Weight: 134.8 (down 0.5lb from last week; 9.0lb total)

Last Week’s Macros:

Monday -Thursday & Saturday 1555 calories 125C / 140P / 55F

Friday 1792 calories 190C / 150P / 48F (heaviest weight lifting day)

Sunday 1562 calories 106C / 145P / 62F (rest day)

This Week’s Macros:

Time to increase…I’ll explain in the comments below.

Monday -Thursday & Saturday 1595 calories 130C / 145P / 55F

Friday 1832 calories 195C / 155P / 48F (heaviest weight lifting day)

Sunday 1578 calories 110C / 145P / 62F (rest day)

Workout Plan:

I am still doing Ashley Kaltwasser’s (aka AshleyKfit) Glute & Ab Program.  At the end of this week I will decide if I will do the same workout one more week or if I will begin my next workout program.  I just purchased Jessie Hilgenberg’s Muscle Building e-book (her e-books are $5 off now through Halloween with code NOTRICKSHERE) and am excited to begin her workouts (LOVE her).

Comments:

I planned on completing an 8 week cut (aka diet) to lean out for my 40th birthday, but I am stopping it at the end of week 7.  Below is Day 1 vs. Day 50:

Gretchen Tseng FitQuestMom 8 Weeks to 40 years old

FitQuestMom Day 50 Collage Blog 10.26.15

People always ask me how you know when to end a cut (if there isn’t a particular date or show you are working toward) and I always tell them that they will just know.  I am glad I have reached the point where I do not need to achieve a certain scale weight to know I have reached my goal…I know by how I look when I see myself in the mirror, how my clothes fit, and how I feel in general.  Something just told me that it was time to stop.

This was a 50 day process for me and as you can see I only dropped 9.0lbs, but I feel my physical transformation was somewhat significant.

Last year I completed a cut as well and really like the graphic below because it shows me 1 year apart (top pictures were 10/23/2014 and bottom pictures 10/20/2015) and at the SAME EXACT WEIGHT. My weight in the top pictures was 134.1 and in the bottom I weighed in at 134.2 (crazy how close those weights are).

FitQuestMom before and after 10.23.14 vs. 10.20.15

Again, SAME WEIGHT one year apart and I think I look very different. I actually have a little bit of a booty now in the bottom pictures (hard to see due to lighting) which I worked HARD on through my Reverse Diet last year and I don’t look so “flat.” My core is a different shape for sure.  These changes happened slowly, but when you are consistent with your training and your nutrition the changes do happen. Notice I said consistent, not PERFECT all the time. I had mess-ups and vacations mixed in there.

I am excited to begin my 2015 Reverse Diet and hope it is the last one I do.  Last year 13-14 weeks into my Reverse Diet I decided to not track very closely and allowed myself to eat as much as I wanted to.  I didn’t go crazy, but made the conscious decision to eat more than planned and allowed that to push me into a more significant caloric surplus which I consciously used in the gym to fuel HARD workouts in order to try and build more muscle; specifically my booty which was so flat once I completed my cut last year.

This year I want to approach my Reverse Diet differently and maintain my leanness while working to slowly continue to tweak my shape.  I know my body well enough to know that when I Reverse Diet I continue to lean-out (because I increase my calories S-L-O-W-L-Y).  If I were to increase my calories at a more rapid rate this go-around I would put on some body fat like I did last year, however my goal with this Reverse Diet is to maintain the body composition I currently have while increasing my metabolic capacity.  If I lose weight during this Reverse (I did at the beginning of my last Reverse), I will simply make my next caloric increase more rapid.  If I start to put on weight I will hang out at my current calories until my body stabilizes.

I plan on documenting the next 20 weeks of my Reverse Diet for you so you can follow along on the process and see what Reverse Dieting is all about.  I have to admit that Reverse Dieting is fun for those of us eaters out there, but I also feel that it is important to let you know that it is NOT EASY.  Many people would go so far as to say that Reverse Dieting can be much harder than dieting because your metabolism begins to rev-up and you actually get MORE hungry oftentimes than you were when you were dieting to lose fat.

When I Reverse Dieted before and my metabolism increased it was normal for me to sweat at night and get REALLY hungry by the end of the week right before it was time for my next increase.  I find that when you know to expect this it is easier to deal with.

The last time I Reverse Dieted I was not carb-cycling, so I expect that my Friday Refeeds this go around will help me get through that end of the week increase in hunger.

I planned out my 20 week Reverse Diet schedule the same way I do for my clients and if all goes according to plan this will happen:

BEGINNING MACROS:

Monday -Thursday & Saturday 1595 calories 130C / 145P / 55F

Friday 1832 calories 195C / 155P / 48F (heaviest weight lifting day)

Sunday 1578 calories 110C / 145P / 62F (rest day)

ENDING MACROS:

Monday -Thursday & Saturday 2146 calories 225C / 145P / 72F

Friday 2383 calories 280C / 155P / 65F (heaviest weight lifting day)

Sunday 2129 calories 200C / 145P / 79F (rest day)

I am excited to begin this next phase of my fitness journey and even more excited to bring you along with me.  Time to change to a new swimsuit for my Reverse Dieting progress pictures …I am guessing you guys are getting a little sick of the last one…imagine how you will feel after 20 weeks of the next one!

Feel free to ask me questions along the way either on the blog or through Instagram (where I am the most active as fitquestmom).

Happy Monday everyone!

______________________________

Click HERE for the Day 1 Recap

Click HERE for the Week 1 Recap

Click HERE for the Week 2 Recap

Click HERE for the Week 3 Recap

Click HERE for the Week 4 Recap

Click HERE for the Week 5 Recap

Click HERE for the Week 6 Recap

Click HERE for my Week 1 REVERSE DIETING Recap

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Filed under 8 Weeks to 40, Education, Exercise, IIFYM and Macros, Nutrition, Weight Issues, Weight Lifting

8 Weeks to 40 – Week 6 Recap

fitquestmom Day 43 Collage Blog 10.19.15

Date:  10/19/15

Height: 5’8 3/4″

Weight: 135.3 (down 0.3 from last week; 8.5lb. total)

Last Week’s Macros:

Monday -Thursday & Saturday 1555 calories 125C / 140P / 55F

Friday 1792 calories 190C / 150P / 48F (heaviest weight lifting day)

Sunday 1562 calories 106C / 145P / 62F (rest day)

This Week’s Macros (Staying the same):

I am keeping them the same macros as last week.

Workout Plan:

I am still doing Ashley Kaltwasser’s (aka AshleyKfit) Glute & Ab Program.  Each week I work on either upping the sets, reps, or weights.  I make it a point to always challenge myself…I try to never have an easy workout.

I also stepped out of my comfort zone (yes, I get shy) and went to a local gym for a hiit type class called Conditioning with Kandace, who is the VP of Marketing for Bodybuilding.com.  She was out of town for her boyfriend’s power-lifting meet (he won!), so I will get to meet her and take the class from her next week.  In Kandace’s absence the class was run by three Bodybuilding.com ladies who did a great job.

I had a lot of fun meeting other fit-minded people and it made me push myself to the point where my calves are still on FIRE ( the class was on Saturday morning).  I love working out at home, but also plan on incorporating some more group classes into my routine for a nice change of pace and added challenge.

Conditioning with Kandace

Overall it was a good week.  I felt pretty “skinny” a lot of the week (I actually got down to 134 on Wednesday) and considered ending my cut early.  I ultimately decided to give it at least one more week and re-evaluate where I stand next weekend.  There is a chance my 8 Weeks to 40 cut becomes a 7 week cut.  If I decide I am happy with where I am at the end of this week then I will head straight into my Reverse Diet (which I will also document).

Below is an ab progress pic from this morning upon waking.  I don’t know that I expect a lot of weight loss this week, but I do expect that my body will become a lot more lean.

Day 43 FitQuest Abs 10.19.15

 

Feel free to contact me with any questions about the cutting/leaning-out/dieting process or nutrition in general.

Happy Monday everyone!

______________________________

Click HERE for the Day 1 Recap

Click HERE for the Week 1 Recap

Click HERE for the Week 2 Recap

Click HERE for the Week 3 Recap

Click HERE for the Week 4 Recap

Click HERE for the Week 5 Recap

Click HERE for the Week 7 Recap

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Filed under 8 Weeks to 40, Education, Exercise, Fat, IIFYM and Macros, Nutrition, Weight Issues, Weight Lifting