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Bikini Prep Sample Meal Plan

Posted by Lindsay Huitt on February 7, 2014 at 5:30 PM Comments comments (0)

At my current stage of training the purpose of my diet is to facilitate muscle growth and keep body fat low.  Plus of course giving me adequate energy for my daily tasks of teaching and keeping up with my kids. Here is a sample of a typical day:


Drink 1 gallon of water. Plus some coffee (I like 1/2 cup of 1% in my coffee but later that will have to stop). I sometimes add a packet of Emergen-C to 16oz of water and a little Raw Apple Cider Vinegar. I have also found carbonated soda water with a little juice or flavoring to be a great refreshing treat in place of soda.


Breakfast:

6oz of baked sweet potatoes 

1 scoop of chocolate muscle milk in 8-9oz of unsweetend almond milk

coffee with 1/2 cup of 1% milk


Snack: Homemade Carrot Cake Protein Bar (200 calorie serving)


Lunch:

Omelet - 1 whole egg plus 3 egg whites cooked with 1 tsp butter in the pan. Fill omelet with spinach or 1/4 of an avocado.   

6 oz sweet potatoes

Unlimited veggies if I am still hungry

Coffee with milk


Snack:

4-6 oz of chicken tenderloins or homemade turkey meatloaf muffins

Sauteed veggies or a piece of fruit 

 

Dinner:

 6 oz of either tilapia, chicken, turkey patty, or a lean cut of beef.

Veggies

A starch as long as it is no later than 7pm (or about 3 hours before bed time)

 

Snack:

Protein shake if I am craving something sweet. Or a small meal like eggs and veggies.

 

Fruit is allowed 2 times a day. Berries are suggested in the morning and a banana or citrus fruit in the early afternoon following a workout.

 

I wish I could say that I was following this down to the letter but I am struggling. I have a real love of peanut butter and some times a girl just needs real chocolate. On a good day I pair my peanut butter with celery and use it as one of my snacks. On a bad day I still eat the peanut butter straight from the jar on a spoon! I am not stressing about this however. My focus is nourishing my body and building muscle. I will get better at following the diet but it takes time to build good habits and break the bad ones (like a handful of chocolate chips just cause it's "time for dessert" :roll:).  I have found some new recipes that I love and I am enjoying cooking. Check out my next blog for more on Turkey Meatloaf muffins!



My competition goals - Week 1 Photo

Posted by Lindsay Huitt on February 7, 2014 at 10:10 AM Comments comments (0)

On Monday I made my first visit to personal trainer Lisa Ashy, at Natulis Plus in Oregon City. She has graciously agreed to coach me through contest preparation. In her office I stripped down to my sports bra and booty shorts and let her look me over. She is honest in a very kind way and helped me get a better idea of the work I need to do.

1. Building up the muscles in my Lats to create more of the hourglass shape to my body. These are the muscles in the rib area on your back. Exercise: Wide arm bent over rows with weights. 3 sets of 6-12 reps  


2. Add a little muscle to my Hamstrings to create symmetry with my quads. Think dead lifts.


3.  Get to work on my rectus abdominus and get a six pack going! Specifically adding weighted oblique exercises. I have also begun researching ideas for intense rectus abdominus work as I find my typical exercises don't make me sore. 

(My favorite line from our visit) Lisa says "At your current body fat percentage, if we can't already see a six pack it's because it isn't there." I am laughing as I type. 


4. The little bit of fat that is hanging on to my inner thighs will have to go over the next few months as I eat clean and increase my metabolism from the added muscle.


The good news is my current body fat percentage is just over 10%. So I do not have to lose weight right now or obsess over calories. I do however have to eat about 120 grams of protein everyday, continue eating clean and be better about drinking a gallon of water everyday.

I have realized posting a weekly progress picture is going to be an important tool for keeping me motivated with my eating. So here they are. I am noticing a little more definition in my upper obliques and my booty looks better this week!


Getting rolling - Week 1

Posted by Lindsay Huitt on February 4, 2014 at 10:30 AM Comments comments (0)

I have given clean eating a shot for one whole week now. To my suprise the scale hasn't really budged much. However I have seen the puffiness of water retention dissapear and my body feels harder all over. 

It's really not as rough as I thought it would be! I truely am enjoying my meals packed with protein and veggies. For a long while I have been in a rut of not wanting to cook and tired of eating the same dang things! Following Jaime Eason's Live Fit program has encouraged me to try some new recipes, cook something every day and eat more veggies. I will say, her diet plan is quite repetitive over the 12 weeks but for now it's new and I like it.

Of her recipes I have tried so far the Carrot Cake Protein Bars are a hit! They are moist like cake and you can have a very good sized portion for a 200 calorie snack. I plan to make a double batch about once a week (or maybe twice) since Jay and I are both snacking on them. The recipe follows with my notes:


Carrot Cake Protein Bars:

Calories: 94  Fat: 1.25gr  Carbs: 10gr  Protein: 10gr

Ingredients: 

1 cup oat flour (I ground oats in the magic bullet)

2 scoops vanilla whey protein (I also experiemented with banana and graham cracker flavored protein)

2 tsp cinnamon

1/2 tsp baking soda

1/4 tsp salt

1/8 tsp nutmeg

1/8 tsp allspice

4 egg whites

3/4 cup Splenda, Truvia or Ideal (You could use honey or another sweetner if not on a sugar free dieat, but don't forget to factor in the calories and carbs)

8 oz baby food carrots (2 small jars) (I like the recipe so much I am now cooking my own carrots to make it cheaper)

4 oz water


Directions:

1. Preheat oven to 350 degrees

2. Mix dry ingredients in a large bowl (the first 7 items)

3. Mix wet ingredients (remaining 4 ingredients) in another bowl.

4. Add wet ingredients to dry ingredients and mix.

5. Spray a square glass baking dish with non-stick spray, or butter the sides and bottom. 

6. Pour mixture into dish.

7. Bake 20-30 minutes

Makes 16 squares, 2 squares equals a 94cal serving

Bikini Competition Training Begins!

Posted by Lindsay Huitt on February 1, 2014 at 3:10 AM Comments comments (0)

On Jan 28th 2014 I decided to commit to training for a fitness competition. I am preparing to enter the the "Bikini" class. I am excited and nervous, but I have wanted to do this for a few years and there is no sense in waiting any longer!

Why enter a competition? For me this is less about winning or physical perfection, and more about pushing myself, testing my resolve, learning something new, enjoying a journey towards being my fittest self.

I am planning to blog about the progam I am using to lean out and build more muscle. Complete with recipes and training tips. You can follow my struggles and victories and maybe find some inspiration for yourself in adventure.

After 3 days of eating clean and lean here are my first front and back pictures (with NO retouching). I am wearing high heels because that is what I will wear during a competition (except they will be clear). My focus during training and dieting will be to lean out so that my abs, legs and glutes are more defined. I will also need to put on more muscle in my upper body so as to not appear too thin as I lose body fat. I will have my body fat % checked by a personal trainer next week to see how much I need to lose. Currently I am 119lbs.  

 


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