Encouragement & Becoming a better you!

Yes, my binge eating days have come to an end. I lost complete motivation and in the end the only thing that i lost was my progress. However its ok, I seen the consequences and I am not to happy about it , so now its time to get back in action. Ive had the stomach flu from my first binge (my body wasnt use to so much high sat fat,sugar,sodium) but slowly but surely im getting back.

Let me tell you, I had fun but dammmmmm I went a little too hard lol . Anyways, Its a Sunday ... MEAL PREP . I wont get fancy with my meal just my basic macros . I am doing an 8 week Shred program so I have my workout routine and my macro intake to help me get to my 12% 115lbs (ill be happy with 120lb)

Example of macro:

PHASE ONE: Week 1

Protein 132g; Carbs 165g; Fat 33g

ON my previous post Ive posted a link to where you can get your macro intake .....

35in Hips

29in Waist 

37 1/2 in Glutes

22 1/2 thighs

 Arms are measuring at 12in around of course... This is an example of what i am targeting.  All I have to give to you guys is Words of Encourgement and REALITY! So many people sit here and pretend to not binge and be the perfectionist clean eater. No , in reality we are only fooling our selfs. Dont get discorage and if you do its ok, just look for that motivation again! Its not easy but its worth it .

Become a better you, its not always about looking physically fit but most importantly its about your health. Obesity is not something that should be taken lightly. Its an increasing health factor that leads to DEATH! Many girls are using the term Thick and Curvy, of course their is such a thing, however their is a curvy and thick healthy kind. Dont justify obesity and sugar coat it with these terms. You are only fooling yourself. Its time to smell the roses and look around and look at yourself,your children. Do you want yourself or your family to die of something that is easily preventable? Think about it and make a change. Ive created this blog to help those who struggle like I did. Its free information that you can apply to your life and change it for the best. 

Love you guys & kisses for all the support and encouragement I am so blessed to have you guys my viewers/readers! 

Deniseexoxo@gmail.com

Shopping Time (Grocery List for Meal Prep )

I'm sure many of you are clueless when it comes to "what to buy, and what is good " So I made a Basic Grocery List to help you guys out and give you guys an idea of what is needed. This is not entirely my real list ,THIS IS JUST WHAT I WILL BE BUYING THIS WEEK FROM WHAT I AM MISSING.



If your looking into meal prepping , have enough Tupperware for your meals and snacks.
Typically I make my meals the night before. However when I don't, Ill make them on Sundays so let me do a quick breakdown.

You can create your own recipes with these stuff this is just a breakdown of what I usually eat , or what I try to eat if my food is not eaten by someone -___________-.


Usually this is the regular list

• Boneless chicken breasts
• -Lean cuts of steak {grass fed is best}
• -Lean ground beef {again, grass fed}
• -Ground turkey {pay attention to calories}
• -Greek yogurt {plain, not flavored}
• -Eggs and egg whites
• -Unsweetened almond milk (vanilly or regular)
• -Wild blueberries
• -Strawberries
• -Raspberries
• -Lemons
• -Kale
• -Spinach
• -Broccoli
• -Minced garlic
• -Green, red, yellow, and orange peppers
• -Onions
• -Tomatoes
• -Avocados
• -Extra virgin olive oil
• -Almonds
• -Oatmeal
• -Mustard
• -Cinnamon
• -Cayenne pepper
• -Dark chocolate

Unfortunately I cant upload this file (21st century acting like its dinosaur decade) so feel free to email me deniseexoxo@gmail.com

What Fitness plan FIT's you?

My personal advice, (coming from someone who has practically tried it all ,except forcing myself to throw up  <- please dont do that, your teeth with ROTT)  Quick blog I had some few thoughts cross my mind ,so this blog my be all over and make no sense !:]

• I want to loose weight, what should I do? Again reflecting on my previous post, Your nutrition is verrrryyyy IMPORTANT. If you eat like shit but kill 2 hours in the gym ,save yourself time and money and dont even bother. do your homework , Learn your Nutritional Fact LABELS! Eat proper.

Food journal is VERY helpful, Ive tried it and it keeps you alert and helps you reflect back on what you ate. 

Paleo Diet: To make it short and simple, You only eat what a cave man would eat 

Macro lifestyle: This is what I believed is made for my lifestyle. Macro consist of getting your macro intake and focusing on the most important concepts when it comes to leaning and building up. PROTEIN,FAT AND CARBS. Here you guys go found a calculator that can calculate your ,daily macro intake !:]

http://www.freedieting.com/tools/nutrient_calculator.htm this is also what I meant in my previous post, when it comes to macro you CAN EAT ANYTHING, 

EX:160G PROTEIN/80G FAT /100G CARBS 

If you choose the Big mac, you will subtract the prot/carbs/fat from your daily intake . compared to the healthier option,giving you more room and options for 3 more meals. 

Very important. You need to boost your metabolism? 

To be continued... Its gym time again at 4 am 

Deniseexoxo!

MACRO DIET, WHAT IS THAT?

Im going to make it as short as possible and to the point .
WARNING: Im more than 80% sure this will be contradicting some of my previous post but this is a different approach to those who are incapable of doing the other meal plans.

Anyways..

• MACRO DIET (LFESTYLE) WHAT IS IT? I put lifestyle because theirs no point of yo yo dieting breaking a sweat if your going to be doing that shit.

Macro diet only focuses on 3 things FAT,CARBS,PROTEIN intake.

• 

  IF IT FITS YOUR MACROS

•  
• OK, SO HOW MUCH OF EACH SHOULD I HAVE?

Every indivdual is different Find your calorie, protein, carb, and fat intake. How you do this is up to you. If you know your body quite well, you can probably have a fairly decent guess at the numbers yourself. Otherwise, use some sort of calorie calculator to work out your daily energy expenditure and go from there. Shoot for at least one gram of protein per pound of body weight when bulking and slightly more when cutting. Carb and fat intakes are very individual.

IG:KMAECAGS (she can help you get your macros (meaning she will give you ur macros based on your height weight ,goal how much grams you will be eating week by week, its not free but is the BEST you will get ,check out her clientele)

• Is Macro for me?

Well yeah if you have trouble giving up pizza, burgers,fries and cheesecake. Then yes.Also those asking to lean out.

 

• So, what your saying is that I can eat junk and unhealthy food?

YES!

For example: 160g Protein, 120g carbs, 80g fat <- Daily intake.

I pulled these numbers out of my ass.

You decide to eat a piece of pizza.....

PIZZA: 340g carbs, 3g protein, 80g fat.

Guess what? I hoped you enjoyed all three meals in one lol !!!




So it works with small things like cookies, dark chocolate, ice cream etc. Dont abuse it, explore and weight your food. Scale can cost you like 35 bucks! Its cheap an efficient.  email me if you have any questions, Deniseexoxo@gmail.com .. New to the macro life and I dont want to leave it. :]

 



How to Keep The weight Off.

If you ask me its not magic trick, it only takes one thing to maintain a healthy weight.

->Dedication<-

If your not dedicated to a new you, chances are you will continue to remain in step one.

Weight loss is a journey, you need to dedicate yourself in changing how you eat most importantly. This is a LIFESTYLE change not once im back to where I started. There is no point in working your ass off, dieting loosing the weight, and you throwing it all away and going back to square one. The point is not to go back to old habits.



When you buy groceries, learn to read your Nutritional Facts Labels, look at the serving size because that will let you know how many servings your in taking when it comes to sugar,salt etc. Also ,don't be fooled when shopping consider store brand products and compare to other brands. Many times store brands are a bit better because they somehow contain less of something and they also cost less. Ingredients , so so so important.

They are written by how much the product contains. For example on the picture above, this product contains more wheat flour than any other ingredient. Its also important to understand these terms because about you will see sodium , and in the ingredients it sometimes wont state salt, (e.g., sodium salt or ammonium salt) or by the name of the anion (e.g., chloride salt or acetate salt).Pasteurized ,concentrated ,artificial other natural flavors etc these are ALL BAD. Some of these are harshly chemically processed and can really destroy you slowly inside. Same thing goes for sugar Saccharin, Here's an article read about it, This chemically produced toxin can cause cancer .

 

http://naturalhealthsherpa.com/saccharin-danger-side-effects/52849

 

Aspartame, This product is horrible! This is by far one of the best articles I could find that breaks it down ,once you read on the side affects of this chemical you will be astonished.

 

http://www.sweetpoison.com/aspartame-side-effects.html

 

Let me cut this a bit short, Take a few minites to research your nutrional facts and also the ingredients you can not pronounce. It might save your life. :]

 

Happy Thursday !

xoxoxoxoxoxo

 

 

 

 

 

 

 

 

 

RippedRcipes.com Dont know what to cook?

As I sit here in my office ,I always think of what I should cook for lunch the next day or at night once I get home. You go and spend about $10-15 a meal per day. Fives times a week and that gives you a total or $50-$75 a week, $200-300 a month. Thats alot of fuckin money lol! You can buy enough food,spices,additives,snacks with $150 that can make up 2 weeks worth of food. Giving you and amazing Savings of $50-$150 per month, not only that ,but you know what the hell your actually eating and its healthy !(If you cook it right )

Sometimes my brain run out of ideas so whats better than a back up plan? Mmm nothing really. Rippedrecipes.com is a FREE websites that allows you to create a personal profile that helps you loose weight with awesome recipes.

Once you create your profile , it will ask you to state your Height,weight,and Activity level and the desire amount of lb you wish to loose per week. Ive said this before, The scale is not your friend. Let me get off topic a little bit here, I currently weight about 126 my body fat percentage is more important to me because my ideal weight goal would be 130 with a 18% bodyfat chart wise that would be considered boderline lean /average. Muscle is what defines those curves so make sure to eat right to shed body fat and light to gain and tighten those muscles.

Anyways, So once you put all that information, It will let you know exactly how much Protein,carbs, calories you should have per day. Since you have all this amazing info ,USE IT ! Now You head on to the Recipe tab on top and you use slide down how many calories, fat,cars etc you are needing per day. After a few recipes will show that fit your needs for that day. If you click on the recipe on your left hand side you will see the nutritional facts. VERY IMPORTANT that you read it, check the sodium and sugar content and if any saturated fat is involved ( This benefits those wanting to slim down and can also help those who intend to increase body fat) Remember too much of something is never good

Hope you guys enjoy this website :]

Ok now back to work :]

 

I just type away and dont really proofread my stuff , so excuse my too,to's, there,their etc etc .

 

VEGAS CHALLENGE !

Vegas Challenge !

I will be visiting the sizzling ,devils paradise this May for a few special events (Now that I think about it, Im actually excited ) Sooooo this means its shopping time and bikini seasooonn, sunkiss tan and unforgettable moments! I have about 3 1/2 weeks to get to my tip top shape and let me tell you ! Hell yeah! this is going to be fuckin hard lol, not impossible . Strict dieting and exercising, Insomnia will help me get to this but remember resting is highly necessary. So heres what I am looking into for the next few weeks ,This meal plan will be a routine meal plan (meaning that week 2 & 3 the same meals will be eaten unless I update or create  a new blog stating a meal change.

It hurts but im giving up what I once hated :'[ Beer . No more beer no more mixed drinks, I will only treat myself to tequila and not indulge just because thats the only thing that Im allowed to drink. This doesnt also mean that I will be drinking tequila everytime I go out for a few drinks,no of course not.

THURSDAY:

Breakfast: Oatmeal cooked in water mixed with half a banana and cinnamon ,black coffee 

Lunch: Sashimi platter ****

Dinner: Grilled Chicken Steamed veggies asparugus and green tea (From tea bags not lipton)

Lunch : Sashimi platter will not be eaten every day lol, this is just what I know my Lunch will consist of tomorrow. Lunch will usually be tilapia cooked or my usual chicken, turkey (Lunchs leftover will become dinner )

All these meals are accompanied with water ,remember H20 is your friend! Again CRAVINGS WILL OCCUR! Your human listen to your body! If its hungry FEED IT ! DO NOT STARVE YOURSELF! However, before you stuff your face drink water if cravings occur, you might just be thirsty. 

SNACKS:

• Almonds
• Greek Plain Yogurt
• Protein shakes
• Fresh fruit
• almond butter,peanut butter on whole grain 

Options,I have them here for you!

Menu #1

Breakfast (8am – 9am) 

½ cup oatmeal

1 cup yogurt

black coffee or herbal tea

Lunch (11am – 1pm)

1 slice whole wheat bread (cut in half)

2 ounces tuna (in water only)    

Tomato, cucumber, lettuce (equivalent to ¾ cup total)

1 teaspoon mayo + 1 teaspoon olive oil

Snack (3pm – 4pm)

1 cup of fresh fruit or 1 piece of fruit (apple, pear, plum, peach, etc)

Greek yogurt plain, add nuts or fruit or both

.

Dinner (5pm – 7pm)

1 corn tortilla

½ cup black beans

½ cup salsa 

1 ½ ounces cheese

½ cup shredded lettuce

½ cup cooked rice

Menu #2

Breakfast (8am – 9am) 

Smoothie (blend together 1 cup berries + 1 cup soymilk and ice cubes)

1 slice of toast

1 teaspoon of butter

Lunch (11am – 1pm)

1 cup cooked grain ( brown rice,quinoa)

¾ cup vegetables (such as steamed broccoli, cauliflower, carrots, etc)

2 ounces of lean meat (roughly the size of ½ deck of playing cards)

Snack (3pm – 4pm)

1 egg or ½ ounce of nuts/seeds

Dinner (5pm – 7pm)

1½ cups of leafy greens (salad mix or steamed kale)

1½ ounces of cheese

Menu #3

Breakfast (8am – 9am) 

1 cup high fiber cereal

½ cup milk/soy milk

1 banana

Lunch (11am – 1pm)

1 cup pasta

½ cup vegetables or ½ cup pasta sauce

2 teaspoons of olive oil

2 ounces of lean meat

Snack (3pm – 4pm)

1 cup raw carrot sticks/celery/green peppers

Dinner (5pm – 7pm)

  6 crackers

1 cup low-fat cottage-cheese

½ ounce mixed nuts

TEN HELPFUL HINTS FOR DIETING SUCCESS:

Plan out your weekly meals in advance.

Drink 8 or more glasses of water per day. And drink at least one glass of water before every meal to help decrease appetite.

Avoid temptations! Clear out your fridge and pantry of all food items that can derail your diet plan.

Eat slowly; chew each bite thoroughly and put your fork down between bites. It takes approximately 20 minutes for your brain to recognize that you're full.

Cook for yourself at home and resist the urge of eating out.

Try new foods whenever possible; it allows opportunity to bring variety to an otherwise restricted diet.

Add spices or chiles to your food for a flavor boost that can help you feel satisfied.

Brush your teeth after each meal so you won’t be tempted to snack.

Sleep 8 hours per night. Research shows that lack of sleep can stimulate appetite and lead to overeating.  

Keep your eye on the ultimate goal!