Feb 4 – Week 1 Day 3

To be honest, it’s messing with my head to consume so many calories. I’m still averaging 2100 calories on workout days because that’s around maintenance level for me. On days I don’t workout I will be eating around 1900 calories. After going so many years thinking about how to get smaller, I have to change that mindset. I have to eat to grow!

Here’s how today went.


I was thinking last night, “You know what? I want some chocolate chip pancakes”. If it fits your macros right? I made a “clean” version of this with whole wheat pancake mix, prepared as packaged, but added broken up chunks of 85% organic dark chocolate to the batter. I cooked the pancakes in coconut oil and topped with pure maple syrup. I’m thankful for the chocolate that I am able to receive!

Evernote Camera Roll 20140204 121104

Ingredients: 1 cup (120g) Whole wheat buttermilk pancake mix (Hodgson Mill), 1 egg, 1/2 cup almond milk, 6 squares (20g) 85% dark chocolate (Green & Black), 3/4 tablespoon (15g) maple syrup

Meal total: 664 calories, 19.9g protein, 98.8g carbs, 24.2g fat


Simple lunch, a salad with romaine, smoked salmon, and avocados (would have had tomato if I hadn’t run out!). Side of greek yogurt with blueberries and granola.

Evernote Camera Roll 20140204 121117Evernote Camera Roll 20140204 121136


Salad – 2 oz smoked salmon, 2 cups romaine, 1/2 avocado

257 calories, 10.2g carbs, 18.3g protein, 17.2g fat

Greek yogurt parfait – 1 cup (227g) Fage Greek Yogurt (2%), 1/4 cup Michele’s original granola (28g), 2/3 cup frozen blueberries (85g).

389 calories, 40.9g carbs, 26.4g protein, 15.5g fat

Meal total: 646 calories, 51.1g carbs, 44.7g protein, 32.7g fat


Continuing with my chocolate obsession, I tried something new. I blended chocolate frozen yogurt with chocolate whey powder for extra protein. This was so delicious! If you’ve ever had a frosty from Wendy’s, it was the same consistency and had a very similar taste. I topped it with a few strawberries, you know, for health.

Of course this gave me the sugar rush I needed for an awesome workout!

Evernote Camera Roll 20140204 205120

Ingredients: 1 cup After Dark Chocolate frozen yogurt (Stonyfield Farms), 1 scoop (30g) Chocolate Grass Fed Whey (Reserveage), 75g strawberries

344 calories, 50g carbs, 30g protein, 1.7g fat


After a hard weight lifting workout, I wanted to eat BIG. I planned in a lot of carbs following this lifting session to replenish those glycogen stores and allow my body to use the protein for muscle building!

I know this isn’t the best plating, but bear with me, I was famished and arms were wobbly :-).

Herb and mustard salmon (wild salmon baked with dijon mustard, garlic, rosemary, and black pepper), with a side of brown rice, baked sweet potato with cinnamon, and kale. Not pictured is a side of 2 cups of romaine (gotta get my greens!).

Evernote Camera Roll 20140204 205128

Ingredients: 4 oz wild coho salmon, 1 cup brown rice, 2 cups raw kale, 1 medium sweet potato (114g), 2 cups romaine lettuce.

529 calories, 67g carbs, 42g protein, 11.1g fat.

Total for the Day:

2,148 calories, 259g carbs, 136g protein, 69g fat


New Rules of Lifting for Women, Stage 3 Workout A

This is a full body lifting regimen. I noticed that I was lifting much more than I have been, and I suspect it is because of all the extra calories!