I've come to realize that building muscle requires a very different frame of mind than weight loss. When I was focused on maintaining or losing fat it was all about restricting carbs and calories. Now, I have to make sure I'm giving my body what it needs to build/repair muscle.
I approach my highly active days with nourishment in mind. Since my work outs are all in the morning, I make sure I have a high protein breakfast with one good carb. Usually this means 1tsp evoo, 3 eggs, 1/2 Tbsp mayo, and 2 slices of little big bread (this is just squirrelly bread sliced thinner and I find it at Costco). Right after my workout I have either a protein bar (Quest all natural) or a double scoop whey shake with 3 cups spinach and 1 Tbsp ground flax seed. This layout ensures I have enough energy (carbs/protein) to get through the workout and enough fuel (protein) to repair the muscles.
The rest of my day looks pretty normal with meals like chicken and mixed salad, Greek salad (Mmmm feta), cottage cheese and cucumbers, or fish and steamed veggies. Sometimes I'll have another carb with supper and so far my body is happy. Some common dinners are steak and spagetti squash (I love to add crushed tomato and cheese with some spices), sweat potato biscuits (this is just baked sweet potato or yam mashed with some eggs, coconut flour, bacon, baking soda and chives. I bake it at 400' for half an hour or so. Cheese would be a good addition if you have calories left!) with grilled chicken and broccoli, or a hearty soup. I love leek soup! Sauté a couple leeks, add a couple cups broth, green onions, cauliflower, and a handful of scallops at the end. Salt, pepper and some hot sauce makes it superb!
Snacks are usually mixed nuts, Greek yogurt, oh and sometimes chocolate....
Want to know what kind of chocolate I eat?!? :)
It is basically the chocolate delights many hCGers know but with maple syrup and vanilla extract. I put the reference at the end!
"Maple Coconut Chocolates
1 cup coconut oil
1/2 cup cacao powder (35g)
4tbsp maple syrup (1/4 cup)
2tsp vanilla extract
Heat the coconut oil until liquid and stir in the maple syrup.
Sieve in the cocoa powder and whisk until combined. Add the vanilla extract.
Pour into individual muffins cases (to prevent spreading I put the cases in a muffin tray while filling them).
Place in the freezer for 30 minutes. Keep in the fridge until needed."
http://thingsmybellylikes.com/2012/11/09/maple-coconut-chocolates/
I keep them in the freezer and didn't bother to sieve...just dumped in the cacao and stirred. Use a high quality cacao powder as that cheap baking stuff not only tastes horrible but is not produced in a way that supports the farmers. Look for the fair trade label!
Cheers
CAT
I approach my highly active days with nourishment in mind. Since my work outs are all in the morning, I make sure I have a high protein breakfast with one good carb. Usually this means 1tsp evoo, 3 eggs, 1/2 Tbsp mayo, and 2 slices of little big bread (this is just squirrelly bread sliced thinner and I find it at Costco). Right after my workout I have either a protein bar (Quest all natural) or a double scoop whey shake with 3 cups spinach and 1 Tbsp ground flax seed. This layout ensures I have enough energy (carbs/protein) to get through the workout and enough fuel (protein) to repair the muscles.
The rest of my day looks pretty normal with meals like chicken and mixed salad, Greek salad (Mmmm feta), cottage cheese and cucumbers, or fish and steamed veggies. Sometimes I'll have another carb with supper and so far my body is happy. Some common dinners are steak and spagetti squash (I love to add crushed tomato and cheese with some spices), sweat potato biscuits (this is just baked sweet potato or yam mashed with some eggs, coconut flour, bacon, baking soda and chives. I bake it at 400' for half an hour or so. Cheese would be a good addition if you have calories left!) with grilled chicken and broccoli, or a hearty soup. I love leek soup! Sauté a couple leeks, add a couple cups broth, green onions, cauliflower, and a handful of scallops at the end. Salt, pepper and some hot sauce makes it superb!
Snacks are usually mixed nuts, Greek yogurt, oh and sometimes chocolate....
Want to know what kind of chocolate I eat?!? :)
It is basically the chocolate delights many hCGers know but with maple syrup and vanilla extract. I put the reference at the end!
"Maple Coconut Chocolates
1 cup coconut oil
1/2 cup cacao powder (35g)
4tbsp maple syrup (1/4 cup)
2tsp vanilla extract
Heat the coconut oil until liquid and stir in the maple syrup.
Sieve in the cocoa powder and whisk until combined. Add the vanilla extract.
Pour into individual muffins cases (to prevent spreading I put the cases in a muffin tray while filling them).
Place in the freezer for 30 minutes. Keep in the fridge until needed."
http://thingsmybellylikes.com/2012/11/09/maple-coconut-chocolates/
I keep them in the freezer and didn't bother to sieve...just dumped in the cacao and stirred. Use a high quality cacao powder as that cheap baking stuff not only tastes horrible but is not produced in a way that supports the farmers. Look for the fair trade label!
Cheers
CAT
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